Exercises for Bigger and Stronger Traps

In this article we talk about the trapezius muscles or traps. We will learn the about the function of the trapezius muscles and exercises to build stronger and bigger traps.

The trapezius muscle is shaped like a trapezoid, which is where it gets its name. You can visualize the trapezoid as a diamond shaped muscle meeting at the base of the skull and attaching at the vertebrae. On the sides this muscle attaches at the Acromion process or tip of the shoulders and then moving down along the shoulder blades.

Trapezoid Muscle Function

The traps are responsible for controlling the movement of the scapula (or the shoulder blades). Since the scapula controls and stabilizes movements of the shoulder, the traps are directly related to movements of the arm. The muscle fibers of the trapezoid muscle travel in three directions, which is used to split the muscle into three areas.

The upper traps have fibers that you see behind the neck; they draw the shoulder upwards and medially, towards the ear.

The mid traps (or intermediate fibers) run medial-lateral, and they bring the shoulder blades together.

The lower traps have fibers running obliquely from the spine of the shoulder blade all the way down to the 12thvertebrae, which is about at the height of the last rib. Its action is to both retract the scapula and move it up and down.

Exercises to improve and develop the traps

Scapular push-ups and pull-ups

This is the ideal warm up and strengthening exercise for mid and lower traps.

Scapular Push-up: place yourself in a classic push up position on the floor. Support your entire bodyweight on flat palms, with hands placed under your shoulders. Simply start by pushing your shoulder blades apart, moving your chest towards your back and towards the ceiling. Feel a stretch between your shoulder blades, then return to the start position and then move in the other direction by continuing to let your chest sink towards the floor. Squeeze the shoulder blades together and after getting a good contraction of your should blades return back to starting position. Keep your hips up in their plank position through out the movement. Do not bend from the elbows.

Scapular Pull-up: Scapular pull-ups follow the same idea as scapular push up. Hang from a pull up bar or pull up station. (If you are unable to support your bodyweight, perform the same exercise with a lat pull down cable machine) From the hanging position, pull your bodyweight up, bringing your shoulder blades down and together as far as possible. Imagine elongating your neck through the pull. Relax the elbows at all times. At the end of the range, relax the back and shoulders, returning to the start position.

Barbell Shrugs

You perform this exercise while standing upright and holding a barbell in front of your body with hands at shoulder-width. Now bring your shoulders towards your ears. After contracting your upper traps to their full range, slowly descend the bar to return to the start position. This exercise targets mostly the upper traps and is used by bodybuilders for aesthetics.

Face pulls

This targets mid and upper traps. Use a cable pulley machine set at about shoulder-height. Using a rope handle and standing with feet parallel, draw your hands towards your face. Throughout the movement, keep the elbows high. Draw your elbows behind you and bringing your hands towards your face. Return to start position slowly and repeat!

Seated Rows

This exercise targets mid-traps. All rowing exercises target the traps, but we’ve decided to describe a cable row because it isolates the traps a little bit better. Use a handle that is wide with palms facing down. Draw the handle horizontally towards the lower chest, focusing on keeping the shoulder blades engaged, and squeezing together. Extend back to the start and allow the shoulder blades to move apart.

Most often when people think of traps, they think of upper traps. Keep in mind that this muscle is much bigger than what we actually think about. Do not do the mistake of only focusing on upper traps. Always make sure to perform lower trap exercises along with the upper trap exercises.

Originally published at www.kaa-yaa.com.