Lacking middle back traps
- 01-25-2013, 02:24 PM
- 01-25-2013, 02:33 PM
Rack pulls work for me.
- 01-25-2013, 02:41 PM
Originally Posted by compudog
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"Train like a beast, think like a human"-RTS
01-25-2013, 05:50 PM
Snatch grip deadlifts
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01-26-2013, 12:54 AM
face pulls work great
Life's a garden, dig it
01-26-2013, 05:57 AM
Think I'm just going to prioritise mostly middle back instead of last for a change , see what happens
Cheers for the in put guys
01-26-2013, 06:05 AM
01-26-2013, 03:35 PM
These are a good activation and/or strengthening exercise you can use as well. Keep your elbows locked and use a full ROM. 1-2 sets of 12 reps prior to bench pressing and 3-4 sets of 8 reps for strength/mass.
01-26-2013, 07:55 PM
I saw a cool video by Dr Jim Stoppani about straight arm "dips" specifically activating middle traps
01-26-2013, 09:27 PM
Hanging shrugs/scapular retractions. This is a movement that requires strict form and focus, but blasts the middle and lower traps.
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Remember why you started.
01-27-2013, 11:21 AM
01-27-2013, 01:22 PM
I only started hammering my upper back within the last year. As of four months ago due to a chest strain I actually started training it twice a week and my whole body exploded. Especially my back, which has always been a strong point for me, but it could always be better.
one of the best things about training is you can always learn more from others. The moment you stop believing that is the moment your progress comes to a screeching halt.
01-27-2013, 01:23 PM
01-27-2013, 01:29 PM
I like the above video except that the head and neck are extended...most people have excessive SCM activity and shortening as it is. Tuck the chin and flex the neck to maintain deep cervical flexor activity and increase the ROM while doing these.
01-27-2013, 01:30 PM
01-27-2013, 02:13 PM
01-27-2013, 03:41 PM
01-28-2013, 12:15 AM
Exactly what I was going to recommend that ZirRed posted about the prone Db shrug. These are great and really focuses on the mid trap.
Broser Built Athlete www.broserbuilt.com
01-28-2013, 08:05 AM
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