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3 Exercises to Develop Your Traps

Your Traps, which is also known as the Trapezius muscle, are those little muscles that are located in between your shoulders and your neck. Traps are basically divided into 3 functional regions: the superior region which supports the weight of the upper limb, the intermediate region which retracts the scapulae, and the inferior region that medially rotates and depresses the scapulae.

This muscle group gives you that football player look that compliments your chest and back muscles. This muscle can be developed using a variety of exercise routines that mostly involves elevation of the shoulders. Contrary to Lats that can be trained only through pulling exercises, Traps can be developed by pushing exercises as well.

Here are 3 Exercises to Develop your Traps:

1. To be able to grow a thicker and higher trap muscles, you should do the Shoulder Shrugs which can be done with the use of either a barbell or a set of dumbells. Both equipments have the same effect; it would only depend on your preference on which one to use. This is done by either holding a barbell with both of your hands or holding a dumbell on each, and shrugs your shoulders as if trying to reach your ears even though you know it is impossible. You should maintain an erect stance throughout the whole course of this routine while slightly bending your knees. Without compromising the integrity of your lower back, try to lower the weight as much as you can. Try not to do a rolling motion with your shoulder in performing this routine since it is a good way of pinching your nerve and inviting injury.

2. Next one you should consider doing to improve your Traps would be the Behind the Neck Press. This is done quite similar to the way the Seated Press is, but this one should be on a wider grip and the weight should be lowered behind the neck. This is a routine that complements the effects of the Shoulder Shrug which is why this is highly recommended by experts. The reason why a wider grip is suggested for this routine is that, with a narrower grip, the focus would be on the shoulder and not on the Traps, so you need to widen the grip while sacrificing the range of motion of the exercise.

3. If you want to perform Shrugs without having to use either a dumbell or a barbell, then use the Machine Shoulder Shrug. All you need to do is to position yourself on a calf machine in a certain way where your shoulders should be situated below the shoulder pads. With your hands on your hips, start to raise your shoulders up towards your ears and after acquiring the maximum height; hold it for a second before retracting it to the starting position. Do the recommended repetitions similar to the conventional Shoulder Shrug, and try to hit different angles of the traps by changing you shoulder position.

These routines are guaranteed to make your Traps grow and be able to complement with your Lats and Chest muscles for that Mr. Universe look.

About the Author

Finding the perfect Turbo Jam takes time and effort. The Hip Hop Abs workout is a great place to start if a person is interested in flat abs. The P90X Extreme is also another workout that will help develop flat abs.

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