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Them Traps15216

Vtimez private msg quote post Address this user
Hey guys,

Looking for some suggestions again. What are some routines you guys do for traps? I feel like shrugs are okay, but I'm looking for more
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SRorhrbac0808 private msg quote post Address this user
Deadlifts

/thread

I don't do them but farmers walks also.
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brian12 private msg quote post Address this user
@Vtimez i find shrugs the most inefective for traps. I love snatch grip high pull and clean & press for traps.

snatch grip high pull:
clickable text
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Perfidy private msg quote post Address this user
Paused shrugs blew my traps up. Traditional shrugs don't allow enough stimulation imo.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Quote:
Originally Posted by Perfidy
Paused shrugs blew my traps up. Traditional shrugs don't allow enough stimulation imo.


If you're gonna shrug, you must pause at the top. Don't go nuts trying to shrug too heavy, just make sure you can do a good controlled shrug and pause for like 2 seconds or more. Also let bar hang at the bottom so you feel the traps being pulled on.

Farmers walks are a must too.

And HEAVY ASS DEADLIFTS!
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kickinchicken private msg quote post Address this user
High rack pull shrugs fo sho.
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Trev182 private msg quote post Address this user
Paused Shrugs.
Heavy db Farmer walks
Deadlifts.
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the1 private msg quote post Address this user
^^
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Beans private msg quote post Address this user
I believe that seated machine rows have contributed most to my trap development. If you do shrugs, make sure your contracting your shoulders, not just going straight up.
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The Dark
Knight
eknight private msg quote post Address this user
^^ this is an important point. The traps are primarily scapular retractors; elevation and depression are more like "secondary" movements. -3X
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Beans private msg quote post Address this user
Quote:
Originally Posted by eknight
^^ this is an important point. The traps are primarily scapular retractors; elevation and depression are more like "secondary" movements. -3X


Yeah I did shrugs the wrong way for the first couple of years I worked out. I eventually dropped them from my routine, but I've been rowing like a mad man the whole time and my traps are pretty decent now, so I'm pretty sure the shrugs never did crap. If I do them now I do them the right way haha.
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GrizzlyBerg private msg quote post Address this user
Quote:
Originally Posted by Beans
I believe that seated machine rows have contributed most to my trap development.



Funny that B-Pak just put this up the other day

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Beans private msg quote post Address this user
Quote:
Originally Posted by GrizzlyBerg
Quote:
Originally Posted by Beans
I believe that seated machine rows have contributed most to my trap development.



Funny that B-Pak just put this up the other day



Sometimes I actually like what that guy says haha. I love row machines with the angle just like that. Basically the only machine I ever use.
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eventheodds1 private msg quote post Address this user
Team B-Pak crew checking in.

#EducateDominate.

Yea low rows for Traps. I got a beef neck cuz of exactly deadlifting and low rows.
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Vtimez private msg quote post Address this user
Awesome guys. Thanks. Here I come traps. I feel they'll help with my posture as well. I tend to extend my neck forward because I have a long neck for my body size.

I'll be keeping track of development and I'll give each of the workout suggested a try. I'll definitely incorporate the angled row then
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brian12 private msg quote post Address this user
@Vtimez take a look at the link i posted for snatch high pull. Try it and your traps will hurting the next day
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