I finally found something that really works my traps.

Discussion in 'Fitness & Nutrition' started by hootpie, Aug 17, 2008.

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  1. hootpie

    hootpie New Member

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    10-15 reps of DB shrugs, then superset with heavy static holds for at least 30 seconds...focus on letting your traps stretch. On the last set I decided to do 10 reps of DB shrugs, halve the weight and do 20 reps, then did the heavy static holds for 30 seconds with no break inbetween.

    I've always had problems properly working my traps...they've never really been sore before unlike every other muscle group...I did these yesterday (3 sets) and today my traps are stupid sore.

    [​IMG]
     
  2. michael

    michael FLORIDA > *

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    i do high rep shrugs..i think one of the main problems is that people should consider the TOP of the exercise the starting point.. that way, when you're pausing for the next rep, you're pausing (holding) at the top..

    so w hen i am getting winded and need a breath, i am in the flexed position, not the relaxed. ends up hitting u 100x worse
     
  3. hootpie

    hootpie New Member

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    That's a good idea...I'll give it a try, but I think if the top of the exercise is the starting position I won't be pausing :rofl:
     
  4. Ricer

    Ricer OT Supporter

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    two good suggestions here will try next time thanks
     
  5. jonno

    jonno New Member

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    upright rows have worked good for me. just use light weight with high reps cause they're pretty bad for the shoulders :hs:
     
  6. jokka

    jokka OT Supporter

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    werd. i love it. works the traps better than shrugs for me.
     
  7. hootpie

    hootpie New Member

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    If that's true you may be shrugging incorrectly. Try only moving your shoulders like this :dunno:, but keep your arms down.
     
  8. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Snatches.
     
  9. Undefined

    Undefined New Member

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    snatch grip deadlift too
     
  10. Toodles

    Toodles You are the all-singing, all-dancing crap of the w OT Supporter

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    cleans
     
  11. LancerV

    LancerV Something Happened OT Supporter

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    Muscle Snatches
     
  12. daballer2005

    daballer2005 New Member

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    hang cleans will work em good
     
  13. GTLifter

    GTLifter Banned

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    high rep heavy dynamic shrugs...load 4-5+ plates on each side, strap up and go to town...
     
  14. Uglybob69

    Uglybob69 I miss beer.

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    I've been doing hang cleans lately for them
     
  15. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Try hang snatches dude.
     
  16. Uglybob69

    Uglybob69 I miss beer.

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    I had to look it up :hs:

    How far do you dip your knees when you do them?
     
  17. evolude

    evolude OT Supporter

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    http://www.exrx.net/WeightExercises/OlympicLifts/HangSnatch.html
     
  18. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    I've never really paid attention to how far I actually dip down. You really just need to feel it out and see how / where you get the best jump.

    It was definitely awkward at first learning these and it took me a few shoulder day's to get comfortable with my form on the lift, but seriously I have never felt a pump in my traps like the pump I get from the snatch / hang clean combo.

    Shit is retarded.
     
  19. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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  20. ReFreshing

    ReFreshing OT Supporter

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    hmm i'll definitely try that next time :bigthumb:
     
  21. Hamster

    Hamster Active Member

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    That would be a hang power snatch fa sho
     
  22. GTLifter

    GTLifter Banned

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    :werd:
     
  23. y1997

    y1997 Made in the U.S.S.R.

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    Superset any type of shrug with facepulls.
     
  24. RollinDollos

    RollinDollos Guest

    Hang Cleans gets mine pretty pumped. I was doing seated DB "power cleans" which i bit from Joe Defranco today and it got the traps huge.
     
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