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What works for you? (traps)

DX14AG Posts: 1,055 Joined: 2004/07/22	2004/10/11, 03:56 PM What works for you guys out there on your traps? I do shrugs with 45 lb. dumbells, and I don't know if I'm doing them wrong or something but I just don't get sore the next day. Any suggestions or comments? What other exercises will get you sore and on your way to bigger traps?
kakaroto Posts: 893 Joined: 2002/05/09	2004/10/11, 05:40 PM i do dunbells and bar lifting.. with dumbells i do 4-5 sets of 12-15 reps but what is important is when working traps, contract them at maximum and stay in that position for 2 secs. then do again. but it is important to contract them and try to touch your hears with your shoulders.
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/10/11, 08:39 PM Seated dumbbell shrugs are awesome, you get the great stretch down and cannot hardly cheat on the up movement as you do standing. By the way, do not "roll" your shoulders. A killer superset is seated db shrugs and upright rows. Switch up and use the Olympic bar loaded also. Heavy weight is key on these. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/11, 07:20 PM Shrugs, deadlifts and presses.
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/10/11, 05:43 PM mine come naturally form cheerleading, and I don't train them as much as people think. 1st off deadlifts deadlifts and more deadlifts. 2nd good form, you should hold the shrug at the top for a count of 2 to 3 for a good "squeeze" I keep my db shrugs between 15-10 w/ a 3 sec hold at top power shrugs, load a bb up with alot of weight, and put it where the rack is about knee level. Pick it up, and hold it, and let it pull your arms down as far as they go, then shrug. I use so much weight I have to use my lower back and knees, with a controlled "jerk" to shrug it, hold the shrug for about 10 sec. Reamember its soposed to be alot of weight. -------------- ....I\'m probably in my underwear typing this......or maybe not!
senseless Posts: 10 Joined: 2004/06/24	2004/10/11, 09:32 PM Dumbells are definitely best for traps. They allow you to bring your hands all the way out to your sides. With a bar you carry the weight in front of you which puts more of the burden on your shoulders. Also, the dumbells allow you to angle your hands in just a bit to the wrist's neutral position. In my experience there are two real keys to traps. One, is that you be sure not to roll the shoulders. It's a straight up and down movement. If you roll your shoulders forward w/ the lift it takes away from the stress on the traps. Straight up and down. I will also tuck my chin down into my chest. That allows a little more extension in the trap. Second, and this is where most ppl make their mistake, is to hold the flex as long as possible. I see people all the time at the gym going straight up and down on one counts. That makes you feel strong, but it doesn't really work the traps. They need to be really pumped, kind of like the calves. Use a light enough weight that you can bring it all the way up and hold it there, really squeezing, for at least a three count. I prefer a six count, for 9 to 12 reps.
DX14AG Posts: 1,055 Joined: 2004/07/22	2004/10/12, 09:08 PM Thanks for all the advice. I wasn't holding the dumbells up for the amount of time that most of you all said. I usually just did the one count rep thing that senseless was talking about. I'll be sure to try out the seated shrugs. Deadlifts? What exactly are those?
asimmer Posts: 8,201 Joined: 2003/01/07	2004/10/12, 09:31 PM It took me Awhile to isolate my traps - when I finally did I thought I had done something to my neck, I went to the chiropractor and he said "Good job, you found your traps" Keep doing your dumbbell shrugs and really try to get your mind into the working muscles. Go up and down - thinking of your hands as hooks and your arms as straps, really make the movement come from the traps. Look up deadlifts in the exercise encyclopedia or in fitbuddy search, there have been many explanations and descriptions of deadlifts. -------------- "Achieving worthwhile goals requires a consistent investment of time and effort on your part....The rewards you receive will be in direct proportion to the consistent effort you put forth." Brian Johnston, The Power of The Champions
DX14AG Posts: 1,055 Joined: 2004/07/22	2004/10/13, 02:24 PM I never thought about it like that assimmer. (think of your hands as hooks and your arms as straps) That's a good way to think of it.