The trapezius muscles, or traps, are undoubtedly one of the tougher muscles to train, due to their relatively low usage and awkward positioning. This is unfortunate, as large traps are typically a sign of superior muscular development. Although there are only a few specific exercises to target the trap muscles, there are various combinations and variations that can be performed to work them from different angles and under different tensions.
The trapezius are large muscles that extend from the neck area down to the mid-back at the lower thoracic vertebrae, attaching to the shoulder blades. The trapezius constitute three segments, the upper, lower, and middle fibers, all of which serve a different purpose in regards to supporting the motion of the arms and shoulder blades. Trap exercises typically refer to the upper portion of the traps, which rests adjacent to the neck and shoulders, though the lower and middle portions can be trained as well by pulling the shoulder blades together. The upper trapezius tends to be difficult to train, and relies on a combination of heavy weight and isolation exercises to stimulate growth. It is important to perform traps exercises slowly and accurately to avoid incorporating additional muscles or injuring the lower back and shoulders. It may be necessary to use wrist wraps when performing these exercises to assist your grip.
Barbell Shrugs
These are the most common exercises for developing mass in the upper traps. Although heavy weight is necessary to stimulate growth, it is crucial that you begin light and add weight slowly to avoid injury.
Begin by gripping a loaded barbell at about shoulder width in front of your body with a pronated grip--palms facing your body--and your feet planted firmly on the ground. Raise your shoulders as high as they can go while gripping the weight, keep your neck straight and unclenched and try to bring your shoulders to your ears. Avoid dragging the barbell against your body. Hold your shoulders in the upright positon for a count of one second and slowly lower it back down. This exercise can also be performed with dumbbells and cables for different stresses on the muscle, as well as with an underhand grip or by placing the barbell behind your back prior to shrugging.
Barbell Upright Rows
This exercise is also performed standing, with a preloaded barbell. Grip the bar a bit narrower than shoulder width with an overhand grip. Wear wrist wraps if necessary. Maintain a slight bend in your elbows and kleep your back straight and tight. Slowly raise the bar, leading with your elbows first, until it reaches your chin level. Pause briefly and squeeze your traps together before slowly lowering it back down. Make sure not to swing the weight or jerk your back, and keep your elbows slightly flared out in front. A narrower grip--hands closer together--will emphasize the traps, whereas a wider grip shifts the stress to the deltoids. This exercise can also be performed with dumbbells, an EZ bar or cables, to stress the muscle in different ways, as well as with one arm at a time.
Clean and Jerk to Barbell Push Press
This compound lift is an effective full body exercise, but it also stresses the traps in the upwards motion. Stand with a loaded barbell in your hands with an overhand grip, wider than shoulder width. With knees slightly bent, drive through your heels as you pull the barbell upwards towards your neck, much like in an upright row. At the top portion, rotate your hands so your grip is now palms-forward, and press the weight above your head in front of you. Slowly lower it back down and repeat. This requires a much lighter weight than the previous two exercises due to the complex nature of the exercise and the emphasis on power.
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