C
classic27
Guest
anyone have a good workout for delts and traps? My arms are took big for my narrow shoulders. It doesnt look right.
Most people dont do a long enough range of motion but shrugs are a power movement when done right, you are actually suppose to use body english to get the weight moving.Mmmm.. I don't know. Smith Machine shrugs or free weight shrugs have done me very well. Problem is, most people really cheat when doing shrugs. Hell, most people have no idea what they are doing in a gym... They just think they are doing it right because they are gaining.
A lot of people just lift the weight a tiny bit and go back down... Or get the weight up and then just let it fall. I get the shrug full way up and slowly let it all the way down. Good slow and proper technique and I've built my traps up pretty fast.Most people dont do a long enough range of motion but shrugs are a power movement when done right, you are actually suppose to use body english to get the weight moving.
hell yeah, and i feel huge because you can throw alot of plates on there.I love the Hammer Strength Deadlift machine for doing shrugs!
I will agree with you on rear delt movements being prioritized. You can never have too big of rear delts, and they are very underestimated.I tend to have very good luck with traps here are my tips:
1. Yank it up! this is one movement where you can cheat - Try to hold it once you get it to the top, if you are using enough weight you wont be able to for more than a second or two max
2. Get a full motion - let your shoulder go then pull your head down and bring them all the way up
3. dont do that put your head back crap!
4. when you FAIL put the weight back down, wait a few seconds, grab the weight in a position where your traps are flexed to the top THEN remove the bar from the rack and HOLD the contraction, do the 4-5 times on your last set.
5. work your mid/upper traps with seated bent over shrugs - keep conscious of physics and adjust your angle and shoulder hanging as needed so that you pull your shoulder girdle with the muscle perpendicular to the floor - when you fail at this angle you can sit up and do a few more
For delts:
Rear delts, rear delts, read delts!
they are what give you the look of wide shoulders!
I'll second this one. Shrugs aren't bad for a supplemental trap exercise but deadlift variations/row variations should be the primary back exercises.D-E-A-D-L-I-F-T
genetics. You can make the delt bigger, but you are still going to have narrow shoulders. I do. A couple things that may help the traps aside from shrugs and the usually stuff people recommend is doing your shoulder presses standing and finishing at lockout for a hold, not a long hold, but a hold, and finish over your head like an olympic lift. Also prioritize your rear delts, for some reason my traps come out because of this, and i do no direct trap work. I will explain one exercise i do that no one likes because it is rough but effective, and i am not sure if you can even do it unless you have some level of strength already but here goes
lay on a Chest supported row with a small barbell haning down in your hands. Now at all times keep your head down and hands wide on the barbell and keep your arms straight, now lift the barbell up like you are doing a lateral raise, remember keeping the arms straight. You should finish with your arms parallel to your body. These are brutal, but extremely effective for rear delts and traps. I do all my rear delt work right after i bench on Monday, and all my other shoulder work on Friday. My rear delts have pretty much overshadowed the rest of my delts at this point, which is kind of funny to me, because i was one of those guys for years that had no rear delts.
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I'm having a hard time picturing this. I have done shrugs on a chest supported T-bar row, just squeezing shoulder blades together and arms straight. Is it similar to that movement?
I also did quality standing overhead barbell presses yesterday for the first time. I'm rehabbing a broken hand, so I just did the bar for 12, 10 per side for 12, 20per side for 12, and 30 per side for 8-10. I was surprised how much stabilizer muscles got worked holding the lockout position. I also did them flat footed and not using any english to start since I am easing into them. I think I really like them. I had been a seated DB presser for a long time, and could move decent weight using a chair with foot pegs to push against. Doing them with feet on floor or standing DB presses, weight dropped dramatically. So I am def going to focus on the overhead barbell presses as I get my strength back up in my hands.
Keep your arms wide and as straight as possible.ok I get it. You said arms parallel to body at top and I couldn't visualize what you meant. I'm on the same page now. Thanks
one workout that i notice bulk in my traps was plate lifts, or we call it drive to grandma's house.. take a single plate 45,55, w/e you have available and extend your arms straight out in front of your and raise up, back down, turn right, left...etc... basically hold until you cant... should feel a great pull on traps... good luck...anyone have a good workout for delts and traps? My arms are took big for my narrow shoulders. It doesnt look right.
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