Trap gains

notreallychris
notreallychris Posts: 501 Member
edited November 22 in Fitness and Exercise
Hey folks. Trying to build up my traps, but can't seem to make any progress. Besides shrugs, what are you doing for a trap workout?

Some exercises for the shoulder in programs I'm doing include:
Shrugs
Seated shoulder press
Lat raises
Rear dealt fly

I feel like the other areas of my shoulders are strong. But no trap building going on.

Replies

  • JasonPerkinsMFP
    JasonPerkinsMFP Posts: 2 Member
    Have you tried a barbell high pull?

    https://www.bodybuilding.com/exercises/snatch-hang-high-pull

    Remember to keep your elbows above the bar!
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    Farmer's Walks
    Hang Cleans/Cleans
  • Mycophilia
    Mycophilia Posts: 1,225 Member
    Rack pulls are worth mentioning as well. However, if you're not making trap progress and they don't feel sore/beat up from time to time, it's probably a good move to increase volume.
  • notreallychris
    notreallychris Posts: 501 Member
    Thanks all, googling them now! And I must admit. My elbows aren't the best (a bit of tennis elbow) but I will try these out and see how they go.
  • jemhh
    jemhh Posts: 14,261 Member
    Deadlifts and farmer's walks.

    I don't do any exercise specifically to build my traps but those are the exercises that have made a difference for me.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    I only do deads. It gives plenty of stimulas.
  • kelly_e_montana
    kelly_e_montana Posts: 1,999 Member
    I have really big traps for a female and not through any kind of hypertrophy program. I got them from a lot of heavy deadlifting and doing cleans.
  • cs2thecox
    cs2thecox Posts: 533 Member
    I have big-for-a-girl traps too.
    Nothing specific, but I do deadlift with a cage/trap bar instead of a barbell because I have ankle mobility issues and it's the only way I can! Also rack pulls.

    Mine are sore today, and yesterday was bench press, pull downs with a close grip attachment thingie, single arm barbell rows and ab roll outs...!
  • Lean59man
    Lean59man Posts: 714 Member
    Upright rows.

  • notreallychris
    notreallychris Posts: 501 Member
    Thanks for all the responses everyone! Will be adding these to my routine.
  • Okiludy
    Okiludy Posts: 558 Member
    Another Deadlift only here, but I only do the 4 main compound lifts and barbell rows.
  • piperdown44
    piperdown44 Posts: 958 Member
    Farmer walks make me chuckle a bit because...
    I built my traps on the farm and they stayed with me. Lots of lugging heavy stuff around like.....farmer walks.
    But really, most shoulder lifts hit the traps to a certain extent and deads will build them like crazy.
  • notreallychris
    notreallychris Posts: 501 Member
    I don't do deadlifts often lol. It sounds like I need to get on them.
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    I dont do anything specific for traps but when I was doing dead lifts three times a week my traps blew the heck up! Very noticeable increase there....
  • sllm1
    sllm1 Posts: 2,130 Member
    My traps have increased immensely with CrossFit - they are most sore when I do cleans, particularly hang cleans.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    overhead press is probably the principle reason for mine. i haven't deadlifted very consistently in the last while but they're still there.

    make sure you don't neglect your mid/lower traps and other scapular stabilizer muscles while you're working to build the parts everybody can see. at a minimum try to stay aware of your scapular stability and position while you're doing anything that hits the upper traps hard. i love the cable-pulldown station for that - not a fan of pullups in any form but that's an option as well if you can do them with nice solid form.
  • watts6151
    watts6151 Posts: 905 Member
    Hex bar deadlifts
  • Dannyboy313
    Dannyboy313 Posts: 14 Member
    Trap bar deadlifts, farmers walks, barbell shrugs, rack pulls and full range of motion upright rows, weight is the main thing here heavy low rep sets
  • DX2JX2
    DX2JX2 Posts: 1,921 Member
    crpl6jds5gg8.jpeg
  • MilesAddie
    MilesAddie Posts: 166 Member
    Anything from the Hang position - Hang Power Cleans, Hang Snatch High Pulls, Hang Clean High Pulls
  • curlsintherack
    curlsintherack Posts: 465 Member
    trap bar work shrugs, deadlifts, use it for farmers walks, and you can do rows and presses with it also.

    Heavy weight low rep. I have an almost impossible time putting on muscle and these are all helping my back.

    As a side benifit of trap bar deadlifts it doesn't seem to beat my back up nearly as bad and I can do more volume with more weight.
  • pj67rocks
    pj67rocks Posts: 8 Member
    Do face pulls!!! There are videos online. Go slow pulling and releasing
This discussion has been closed.

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