Lacking middle back traps

Samc90

New member
Basically I've been doing the general dead lifts, t bar rows, barbell rows, cable rows then pull downs to finish off,
But seriously lack middle traps, any one know any good routines to target this area?
 
Face pulls

Rack pulls

Pendlay rows

Heavy deadlifts

Snatch grip deadlifts

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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
 
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.

[video=youtube;G16RsPZga90]http://www.youtube.com/watch?v=G16RsPZga90[/video]
 
I saw a cool video by Dr Jim Stoppani about straight arm "dips" specifically activating middle traps
 
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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threeFs said:
I saw a cool video by Dr Jim Stoppani about straight arm "dips" specifically activating middle traps
Click to expand...

Scapula dips. Great for the lower traps (kind of the reverse of a shrug). I have a video of this on the iphone that I'm hoping to get onto the youtube channel today. I'll post it in my scapular activations thread.
 
ZiR RED said:
Scapula dips. Great for the lower traps (kind of the reverse of a shrug). I have a video of this on the iphone that I'm hoping to get onto the youtube channel today. I'll post it in my scapular activations thread.
Click to expand...

Can you send a link good sir?
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.
 
aceroni said:
Can you send a link good sir?
I only started hammering my upper back within the last year. As of four months ago due to a chest strain I actually trained it twice and my wife body exploded. Especially my back, which has always been a strong point for me
Click to expand...

[video=youtube;h0J7YwDMLYs]https://www.youtube.com/watch?v=h0J7YwDMLYs[/video]
 
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.

[video=youtube_share;Ucj5HZFfXes]http://youtu.be/Ucj5HZFfXes[/video]
 
ZiR RED said:
Scapula dips. Great for the lower traps (kind of the reverse of a shrug). I have a video of this on the iphone that I'm hoping to get onto the youtube channel today. I'll post it in my scapular activations thread.
Click to expand...

That one tip just made all the difference in the world
 
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.
 
threeFs said:
[video=youtube;h0J7YwDMLYs]https://www.youtube.com/watch?v=h0J7YwDMLYs[/video]
Click to expand...

In the same vein, overhead shrugs work well. In the top position of an overhead press hold the weight, and use your move your scapula up and down.

Invalid Link Removed
 
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