The deltoids make up the shoulder pads on the top of your shoulders while the trapezius is a large, broad muscle in your back that extends from the lower part of your upper spine to the base of your skull. Getting these muscles bigger requires you to perform strength and power exercises that stimulate muscle growth. The National Academy of Sports Medicine recommends that you perform a combination of isolation exercises that emphasize your deltoids and trapezius and integration exercises that moves these muscles with the rest of your body. Train for three non-consecutive days for 5 to 6 weeks to see significant results.
Standing Shoulder Press
Step 1
Stand with your right foot in front of you with both feet pointing forward. Hold a 30-pound dumbbell in your left hand over your shoulder with your elbow pointing out to your sides. Keep your arm bent at about 90 degrees, and put your right arm by your side.
Step 2
Exhale and press the dumbbell over your head without moving your body so that your bicep is near your ear. Hold this position for one second.
Step 3
Inhale and lower the weight to the starting position. Perform three sets of 8 to 10 reps per arm. Switch your leg position when you work on your opposite shoulder.
Cable High Row
Step 1
Set the height of the handles of the cable machine to the highest level. Grab each handle with each hand, and stand back until the weight stacks lift off of their resting place about an inch high. Stand with one leg behind you with both feet pointing forward.
Step 2
Exhale and pull your hands toward your body near your armpits without moving your body, squeezing your shoulder blades together.
Step 3
Inhale and extend your arms forward without rounding your shoulders. Perform three sets of 8 to 12 reps.
Lateral and Front Raise Combo
Step 1
Stand with your legs about shoulder-width apart, and hold a 15-pound dumbbell in each hand by your sides. Exhale and raise your arms out to your sides with your hands facing down without moving your body. Do not shrug your shoulders, and hold this position for one second.
Step 2
Inhale and lower your arms to your sides. Exhale and raise your arms in front of you with your hands facing down. Hold this position for one second.
Step 3
Inhale and lower the weights to your sides. Repeat the lateral and front raise combo for 2 to 3 sets of 8 to 10 reps.
Tips and Warnings
- The trapezius tends to get stiff and tender for many people due to daily stress and poor posture, especially from sitting too much. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you stretch your shoulders and upper back after your workout to reduce tension and stiffness. When you stretch, hold the position for a duration of five to six deep breaths. Increase the stretch slightly every time you exhale. Avoid shrugging exercises to prevent further stiffness and tightness in your shoulders and trapezius.
Things You'll Need
- One 30-pound dumbbell
- Two 15-pound dumbbells
- Cable column machine
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
Member Comments