Trap deveoplment

[Trapstar]

I really need some help here guys, i cant get my middle back to grow (in between my shoulder blades) I have try'd just about everything under the sun, and nothing seems responsive... any tips and or adivce would be GREATLY appreciated. THANK YOU ....here is a picture of what im dealing with

[bubbachew]

Power Shrugs...and CONCENTRATE on pulling with your traps.

[Joshua86]

Involve more presses in your workouts. I do a lot of presses throughout the week: bench press, incline dumbbell press, military or shoulder presses, dumbbell presses or arnold presses. Bent barbell rows and deadlifts also hit the traps hard. Also, rear delt laterals hit the traps well if (do these strictly). In my opinion, extra trap work isn't necessary most of the time. If you're going to do extra work for the traps I would only recommend doing 3-4 sets max. That's just my opinion.

Good luck

[Frank Reynolds]

Deads/rack deads...

[Jayhawkk]

I don't think presses are going to do anything. It's going to be more pulls than anything. Deads, Racks, Rows... I'm working with the same problem too.

[jtp217]

I don't think presses are going to do anything. It's going to be more pulls than anything. Deads, Racks, Rows... I'm working with the same problem too.

Those 3 are money for building traps.

[oli]

exactly what the guy sed above & try holding the in the contracted portion a second or two to make those muscles work. maybe try throwing in sum face pulls, parallel grip chins ( to your sternum if u can ) and maybe sum behind the back shrugs.

[brownstown89]

i think i have the same problem always tend to turn my head slightly to the left when i shrug up idk why?

[brk_nemesis]

Heavy front Barbell shrugs, with grip shoulder-width apart and slight leaning forward. Also you can do Mid-trap shrugs for targeting the mid traps more by doing shrugs on a low row hammer strength machine, or lie face down on a slightly inclined bench and do shrugs off that. Proper rows will also add significant thickness to low trap insertion and mid traps on back day ( I do traps on shoulder day).

[pistonpump]

Shrugs.... barbell front slight lean forward or on incline bench facing the bench wit db's

Rows..... barbell underhand grip, seated cable pulling all the way back focusing on touching shoulder blades together, or machine row so that arms are up higher focusing on upper back.

Deads...... from the floor and heavy rack deads (knee height)

I also just discovered a new one. Its close to a db bent over row and a db upright row, picture it as a cross between. You lean over on the db rack but when pulling up the elbow is flared out instead of being clost to the body like a db bentover row would be. I super set left and right and it kills the upper middle back.

[RenegadeRows]

Deads, Rows, Shrugs.

Presses work more for front and side delts I've found.

[pistonpump]

Deads, Rows, Shrugs.

Presses work more for front and side delts I've found.

Id like to add raises to the list. If you use barbell to do frontal shoulder raises and take them high so that the bar is over your head, you will work traps. Traps can be hit with lateral raises too. Raises will hit the upper traps but if youre looking for mid trap region, go with deads, rows, shrugs as mentioned earlier.

[dynomite]

power cleans

power cleans

power cleans

[Joshua86]

I don't think presses are going to do anything. It's going to be more pulls than anything. Deads, Racks, Rows... I'm working with the same problem too.

The traps act as a synergist muscle during any press, dumbbell raise, or rowing movement. You can target the upper parts of the traps better with things like shrugs, but I don't think shrugs are entirely necessary if you're doing everything else.

If you are going to be doing shrugs, make sure you go through a full range of motion and hold the contraction at the top of the lift for a moment. Also, after each set, flex the traps for a good 20 seconds or so.

I have a cousin who plays football for Marshall and his traps are freaking insane. Most of that came from heavy compound lifting, especially the deadlift, not the shrug.

[lonewolf0420]

Incline or leaning shrugs hit the lower part of my traps hard. Don't go too heavy, and squeeze the sh!t out of your traps. Proper form is key.

[BettrBdyMitch]

I don't do shrugs very often, I agree that its more about the compound lifts, deads, rack deads, I also like bent over underhand bb rows instead of v-bar rows. I also get it from lateral db raises for shoulders, front bb raises up to your nose as well. I have strong trap development, so much so that my sister started calling me "no neck"

[Rodja]

The traps act as a synergist muscle during any press, dumbbell raise, or rowing movement. You can target the upper parts of the traps better with things like shrugs, but I don't think shrugs are entirely necessary if you're doing everything else.

If you are going to be doing shrugs, make sure you go through a full range of motion and hold the contraction at the top of the lift for a moment. Also, after each set, flex the traps for a good 20 seconds or so.

I have a cousin who plays football for Marshall and his traps are freaking insane. Most of that came from heavy compound lifting, especially the deadlift, not the shrug.

Cleans are the most likely cause for that.

[freqfly]

Shrugs, rows, deads

[badfish51581]

Deads/rack deads...

Deads, Racks, Rows... I'm working with the same problem too.

I don't do shrugs very often, I agree that its more about the compound lifts, deads, rack deads, I also like bent over underhand bb rows instead of v-bar rows.

Powerlifters usually have very big traps and they don't do shrugs - they deadlift and row. Johnny Jackson might also have some of the best traps in pro bodybuilding right now and he comes from a powerlifting background. Coleman and Yates both are well known for their backs (and traps) and also powerlifted in their day.

I would deadlift and row heavy.

[MMAMONSTER19]

like everyone else said rows,deads, and shrugs as well as upright row hit my traps hard everytime what i started to do that helped make my traps grow are good weight sets of 20 to me traps grow on reps and form not on weight so do less weight more reps one workout but if you want to get them strong you also gotta incorportate heavy weight so your next workout more weight less reps always different grip closehands like on a close grip bench, wide grip, middle grip hold the bar in front of you and stand with the bar behind different variations to help shock your traps, and another to help hit the mid back part of em get an incline bench grab some dbs mid weight and shrug roll your shoulders forward and backwards with good form, and squeeze the **** out of em man peak contractions are what your after atleast for me, also my traps are one of my most noticeable muslces on me i had one guy think i was deformed cuz of how my shoulders met my neck he was some scrawny little dude and didnt realize i had pyramids sittin on my shoulders so you can do what i reccommend or throw it out the window dont matter to me bottom line do shurgs in your workout and lift with your TRAPS NOT YOUR ARMS and they will grow i guarantee it!!!