Trap exercises

Why didn’t I include trapezius to the shoulder workout? Because in bodybuilding shoulders mean delts, and they have nothing to do with the trapezius fyi. Trapezius is more part of the back, since it’s not only the area that you see in frontal view on your neck’s side, but it also makes your back thicker. This is a very easy muscle to train, just pay attention to the instructions.

The function of this muscle is to raise your shoulders, but also to draw them backwards. So don’t pigeon with your neck, it looks ridiculous, and either means that the weight is too heavy or that your mother shits on cars.

Instructions

  • wear straps
  • extremely watch your posture: keep your spine neutral, core braced
  • don’t pigeon with your neck
  • don’t be afraid of big weights
  • 3 sets are enough
  • rep range: 8-4, or even 6-4 if your execution is good enough

These are also a fine exercise, but many gym have light dumbbells only, so in case of that you are fucked and gotta change your gym, where they have enough weight for people who actually do want to train. Dumbbells give you freedom, because you can keep them on your side, and also keep them in front, where apart from rubbing your genitals they are very good for the rear part of your trapezius.

It’s also called hex bar shrugs. It’s much better for your spine than barbell shrugs, and more comfortable than dumbbell shrugs.

This can target a totally another angle of your trapezius, and don’t forget that many back exercises also target that rear part, so do these only occasionally.

I found this to be the best for beginners. It’s extremely concentrated, you can target your muscles from many angles, but mostly just the upper part. However, it may leave some bruises on your shoulder, so if you plan to go to the beach, chose some other exercise. Why for beginners? At higher weights it is way too bad for your spine, and not worth it, but at the beginning it’s quite useful to learn how to use your trapesius muscles.

There can be many machines that mostly basically mimic shrugs. The best ones are the ones that not only have a vertical movement range, but they also get closer the higher you lift them.

How about the Zercher shrug?

Are you Kyriakos Kapakoulak? Do your friends call you Grizzly? Does your scale say FULL?

It has begun!

April 5th, 2020|0 Comments

Hey all, it took me almost a year, but my blog-website combo is finally ready to go public. It's still not completely ready though, but I hope that by publishing I'll motivate myself more.