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Shoulders and shrugs

  • 24-03-2008 11:04am
    #1
    Diamondmaker
    Registered Users, Registered Users 2 Posts: 1,882 ✭✭✭


    Hey

    Im up to nearly half body weight shrugs, I assume this is a pretty dcent number but of course dependent on technique.

    Standing feet soulder width apart and spine in its natural position to take a load, I pull the weights up and hold weight for about 2 secs. I do 4 x reps of 8on this til I can shrug no more. Often its my left grip that fails 1st unfortuanetly.

    I have seen other people roll the shoulders when doing this but that seems to me a little dodgy... to be doing in such a complex and delicate area, ie around the neck.
    What is the opinions on the 2 methods I describe here?

    Also, beyond dumb bell shoulder press, p down and chim up behind the neck what else is recommneded for a good trap area work out?

    cheers guys
    DM


Comments

  • #2
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Don't roll your shoulders.

    Do get some straps. Grip will normally be the limiting factor on shrugs so it makes sense to get something to stop this from happening. Your traps are capable of handling HUGE amounts of weight. Much more so than you would expect.


  • #3
    Roper
    Closed Accounts Posts: 6,448 ✭✭✭Roper


    Rolling the shoulders is one of the best ways to screw them up.


  • #4
    Diamondmaker
    Registered Users, Registered Users 2 Posts: 1,882 ✭✭✭Diamondmaker


    Roper wrote: »
    Rolling the shoulders is one of the best ways to screw them up.


    I thought so, so many people roll however, it always seemed a way to mess that area right up. cheers.

    any other less obvious routines to work the trap area, seems to me an area that is not open to many movements and hence is resrictive on routines??

    Just youtubed side laterals, this will do the delts but will it have much effect on traps also?


  • #5
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Look at face pulls and seated dumbbell powercleans too. Also Chest supported rows with your elbows flared out and not tuckd. In face any back exercise with your arms flared will hit your upper back more.


  • #6
    Boston
    Closed Accounts Posts: 17,163 ✭✭✭✭Boston


    The reason you see alot of people rolling their shoulders is because a lot of people are all about the weight, and its easier to roll your shoulders then it is to do it right. You don't seem to hit the same muscles at all by rolling.


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  • #7
    Roper
    Closed Accounts Posts: 6,448 ✭✭✭Roper


    Most effective exercise I've ever done for the traps have been face pulls. Try bridging and pull-ups too. Ow.


  • #8
    rubadub
    Registered Users, Registered Users 2 Posts: 32,387 ✭✭✭✭rubadub


    I used to use a tricep bar for shrugs
    p277819reg.jpg
    I would load it up and use it like a dumbbell, I would hold it in the middle.

    This allows lots of plates to be put on, it also lowers the centre of gravity of the weights.

    Since it is bigger than a dumbbell you can easily use your other hand to assist you during all stages.


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