The muscles that are referred to as the traps are actually the trapezius muscles. Simply put they are the muscles that connect your back to your neck. When you exercise your shoulders, you will be working these muscles as well. There are some exercises that you can do that will work these muscles very well. Don't be discouraged by the small amount of exercises for this area they work very well. There is some great growth that can be gained by working the muscles in this area. There are many bodybuilders who add shrugs to their workout and get a great gain in mass in this area.
The main exercises that will work these muscles are the upright row and the shrug.
The Shrug
You can perform this exercise very simply with a barbell or dumbbells. You can do these exercises from a position in the back or the front.
All you will have to do is hold the weight and shrug your shoulders. That is all you have to do. Some bodybuilders will use a variation of this exercise by rolling the shoulders instead of simply lifting them up and down. All you do to do this is roll your shoulders when you are performing the shrug.
How it's done:
1. Grab the weight and hold it at arms length in front of your body using an overhand grip
2. Lift the shoulders and try to reach your ears with your shoulders.
3. Hold the movement for a bit, then lower slowly and repeat
One of the most important parts of this exercise is the amount of control that you use when you are lifting your shoulders. Avoid straining the neck and keep control over the movement. You can use a very heavy weight because of the small range of motion. There are other exercises that you can do, including the upright row. This is often used as a part of the shoulder exercise and it can work the traps and the shoulders at the same time.
An upright row is performed in this manner.
1. If you want to perform the exercise in the most intense manner, use a wider grip.
2. You should hold the bar in front near to your thighs
3. Lift the bar up to the chin
4. Hold for a moment, then lower and repeat
It's important to keep you elbows high so they are higher than the bar throughought the movement. These 2 exercises, combined with some solid shoulder exercises and back workouts will help you develop the stronger neck and traps muscles you've been looking for. - 16928
The main exercises that will work these muscles are the upright row and the shrug.
The Shrug
You can perform this exercise very simply with a barbell or dumbbells. You can do these exercises from a position in the back or the front.
All you will have to do is hold the weight and shrug your shoulders. That is all you have to do. Some bodybuilders will use a variation of this exercise by rolling the shoulders instead of simply lifting them up and down. All you do to do this is roll your shoulders when you are performing the shrug.
How it's done:
1. Grab the weight and hold it at arms length in front of your body using an overhand grip
2. Lift the shoulders and try to reach your ears with your shoulders.
3. Hold the movement for a bit, then lower slowly and repeat
One of the most important parts of this exercise is the amount of control that you use when you are lifting your shoulders. Avoid straining the neck and keep control over the movement. You can use a very heavy weight because of the small range of motion. There are other exercises that you can do, including the upright row. This is often used as a part of the shoulder exercise and it can work the traps and the shoulders at the same time.
An upright row is performed in this manner.
1. If you want to perform the exercise in the most intense manner, use a wider grip.
2. You should hold the bar in front near to your thighs
3. Lift the bar up to the chin
4. Hold for a moment, then lower and repeat
It's important to keep you elbows high so they are higher than the bar throughought the movement. These 2 exercises, combined with some solid shoulder exercises and back workouts will help you develop the stronger neck and traps muscles you've been looking for. - 16928
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