trap exercises?

Discussion in 'Fitness & Nutrition' started by igo4bmx, May 30, 2007.

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  1. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    what do u guys do besides shrugs? for some reason they don't work to well for me
     
  2. Drewski

    Drewski New Member

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    lots of people seem to have good luck with deadlifts, especially rack pulls. check out the last page of Pur's stickied routine. its mentioned a little
     
  3. michael

    michael FLORIDA > *

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    behind the back shrugs.. :hs:
    power shrugs.

    *.shrugs :hs:

    deadlifts, cleans, rows.
     
  4. Uglybob69

    Uglybob69 I miss beer.

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    Purs routine has an obscene amount of volume for the traps. But hey it works. My girlfriend says "what are those they are gross, they make you look like you have no neck!" so I know they are growing!

    I do:
    side DB 2x20
    front DB 2x20
    rear BB 2x20
    die

    I seem to have forgotten to include that these are shoulder shrugs.
     
    Last edited: May 30, 2007
  5. michael

    michael FLORIDA > *

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    raises, uglybob?
     
  6. Mojo

    Mojo New Member

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    try holding the bb/db at the top for 3 seconds then repeat. of course you'll have to lower the weight a little.

    other than that, face pulls and deadlifts for sure.
     
  7. Genghis.Tron

    Genghis.Tron New Member

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    Cleans, deadlift.
     
  8. Uglybob69

    Uglybob69 I miss beer.

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    Shrugs! Whoops!
     
  9. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    clean snatches
     
  10. bear

    bear frankly rover i dont give a "woof

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    :rofl:
     
  11. C4

    C4 OT OG Aussie #1

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    hang cleans :eek3:
     
  12. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    hang cleans

    edit: beat by a minute :o
     
  13. C4

    C4 OT OG Aussie #1

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    hi 5

    :o

    my traps are sore from doing a hang day on monday - hang cleans+ hang snatches = sore traps for a few days :o
     
  14. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    it took me a while to figure out how to do them right. hang cleans with 95lbs wears me out a hell of a lot more than shrugs with 120lb db's.
     
  15. GTLifter

    GTLifter Banned

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    clay's lat pulls, face pulls, power shurgs, snatch grip high pulls of blocks...
     
  16. ACLdestroyer

    ACLdestroyer OT Supporter

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    Heavy Deadlifts. /thread.
     
  17. dumbaznboy

    dumbaznboy New Member

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    what are hang cleans/shrugs...

    and i thought facepulls were more a rear delt/upper-mid back workout (being that the only way to work traps would be in a down to up pulling motions)
     
  18. C4

    C4 OT OG Aussie #1

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  19. ~stangzorized~

    ~stangzorized~ New Member

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    .
     
  20. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Face pulls, kettle bell cleans, pin pulls
     
  21. erok81

    erok81 All your canyons are belong to me!!

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    I use some machine that says "squat ground base" or something. On one of the days I do traps. I stand facing it and away from it at a slight angle. Works better than BB or DB for me anyway.
     
  22. jag6984

    jag6984 New Member

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    Nobody has said overhead shrugs w/BB.
     
  23. erok81

    erok81 All your canyons are belong to me!!

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    I do face pulls and never feel anything in my traps. :dunno:

    Well, nothing like when I do shrugs, lateral raises, and such.
     
  24. ccrooks

    ccrooks New Member

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    frontal neutral-grip raises
    frontal underhand raises
    lateral overhand raises
    chest-supported shrugs

    i know the first two are mainly for delts, but they hit my traps pretty well also... i superset frontal raises with lateral raises and it seems to work pretty well
     
  25. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    never tried those.. i'll give it a shot on friday :bigthumb:
     
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