Getting the rear trap?

[Jayhawkk]

Hard to phrase the question right but as i've gone months training traps i've noticed that i'm getting thickness and height but I can't get that 'lump' of sorts to where you can tell from the back. I thought it was maybe a body fat % thing but I started noticing guys with much more fat than me still have them.

So the question is what causes that lift in the back? is it certain exercises or genetics? If it's the first please throw in some trap routines you guys use that have those massive traps

[Rodja]

It is slightly genetic in the sense the peak from the back has to do with muscle origins/insertions. For traps focus on heavy deads and cleans.

[Jayhawkk]

Would you let your shoulders fully extend when coming up on the deadlift or do you keep them back a bit?

[MiKeY ReSp]

It is slightly genetic in the sense the peak from the back has to do with muscle origins/insertions. For traps focus on heavy deads and cleans.

Big bump to that. Although I feel direct trap work does help (BB shrugs, DB shrugs) I feel the absolute best exercise is heavy heavy heavy deads. Dont forget about the close grip upright rows..they do wonders too

[Markio]

behind the back shrugs are what you need here I believe.

[Rodja]

Would you let your shoulders fully extend when coming up on the deadlift or do you keep them back a bit?

On the eccentric part, let the shoulders slightly roll forward, but bring them back together at the top of the motion.

[Jayhawkk]

Thanks for the help!

[Beowulf]

I remember reading in M&F a while back about using wide-grip cable rows to chest to hit rear traps. It feels like it works. I do these every other week.

Rack deads are also a good way to overload your traps. I'd say you can pull 30-40% more weight.

[1ad man]

barbell shrugs and heavy deadlifts. I like behind the back barbell shrugs people dont realize that the traps are located in the back not front so i think lee haney also suggested that behind the back shrugs and heavy deads are the answer. I like upright rows as well.

[exnihilo]

Like everyone's been saying - deadlifts are all you need man. Going from the rack as has already been mentioned is a good idea too, just below knee height is fine.

[somewhatgifted]

I see most guys trying to train traps by shrugging their shoulders to their ears. I personally dont develop nice side/rear profile thickness this way. I use whatever means (deads, shrugs, rack deads, rear flyes) to build trap thickness. As long as you realise they contract back not to your ears, using this form will expand and contract them, how you chose to do it is a matter of personal preference. I need to keep my shoulders down and pull back with the load in the more front region compared to the pulling muscle. If my muscle needs to pull back then i find any apparatus to allow that to happen effectively. when doing deads if i try to shrug the weight on the way up it works better than trying to shrug at the top, but that is just me. good luck

[Jayhawkk]

Much appreciated fellas. I'll start incorporating these things and come back later on and let you know how they're working

[houseman]

take a slightly bent over stance when doing BB shrugs. The weight will be a bit less but you will begin to feel it more in the back part of the traps as opposed to the top.

I've been doing this for a while now and its working well.

I've seen people who do zero deadlifts in their life who have great back trap separation. I would not say deads as the core reason for this type of development and this coming from someone who loves to deadlift.

Sometimes is all about finding a varation in a movement to target a specific area better for you.

[powerlifter6920]

I have very well developed traps. I think it is a genetic thing, dealing with the insertion points of the muscle. Kind of like how I have decent arm size, but I don't think I'll ever be able to get a killer biceps peak like some guys can.

[Nate Dawg]

Deadlifts/rack pulls
Any olympic pull
Behind the back BB shrugs
Reverse flyes on 45' angle incline
DB shrugs on incline bench (laying on stomach)
Rows to chest/neck
Band pull-aparts

[swole210]

Deadlifts/rack pulls
Any olympic pull
Behind the back BB shrugs
Reverse flyes on 45' angle incline
DB shrugs on incline bench (laying on stomach)
Rows to chest/neck
Band pull-aparts

I give most of the credit to behind the back BB shrugs. But I also think it has a lot to do with genetics. I do not do deads a lot, allthough I think i definately should, and I have pretty decent traps. I also do close grip upright rows as well. All of the suggestions given here are great though, and should defiantely help you improve them!

[YonkersCBR954]

I give most of the credit to behind the back BB shrugs. But I also think it has a lot to do with genetics. I do not do deads a lot, allthough I think i definately should, and I have pretty decent traps. I also do close grip upright rows as well. All of the suggestions given here are great though, and should defiantely help you improve them!

your traps look more than decent from what i see in the pic in your avatar ...i like the rows the the chest or shoulders than were mentioned ...im going to incorporate them into my shoulder routine ...and really work to get a good contraction while im doing them ....also the upright rows are great too ....

[Grifter]

I seem to have a problem with trap height. My traps sucked horribly to begin with because of genetics and growing up quite skinny till a couple years ago when i started bulking. I seem to be getting decent thickness from cable rows. Could anyone recommend the best exercise for Heightening traps?

[Beowulf]

FYI, I did rack deads for the first time in a long time yesterday. My traps are in some serious pain today, especially the rear traps where it ties in with other back muscles.

[somewhatgifted]

take a slightly bent over stance when doing BB shrugs. The weight will be a bit less but you will begin to feel it more in the back part of the traps as opposed to the top.

I've been doing this for a while now and its working well.

I've seen people who do zero deadlifts in their life who have great back trap separation. I would not say deads as the core reason for this type of development and this coming from someone who loves to deadlift.

Sometimes is all about finding a varation in a movement to target a specific area better for you.

This sounds like some sound advice for a guy who DOESNT have natural traps and who needs to train smart. I think some bodys have certain mucles that if unaltered will do most of the lifting for most of the movements. Teaching yourself to train smart enough to bybass poor genetics and forcing them to grow like house man suggested.