Its a Trap

Sangre · 02-05-2014 12:47PM #1

Could people please recommend their preferred trap exercises.

They are a muscle group I find very hard to progress because I can never tell if my 'progress' is due to improvements or increased cheating/reduced ROM, even when I'm trying to be very strict. Does anyone have any exercise that get around this (e.g. seated curls for biceps).

For your information, I don't have access to a trap bar.

JJayoo · 02-05-2014 12:54PM

Farmers walks

LuckyLloyd · 02-05-2014 12:55PM

Clean High Pulls

martomcg · 02-05-2014 12:57PM

Deadlifts and shrugs would be 2 exercises that hit the traps quite well.

Alf Veedersane · 02-05-2014 01:08PM

Depends what part of the traps you're targetting. Obviously you've got shrugs which hit mid- to upper traps. Seated rows as well...an underhand grip hits them lower down.

Reverse flyes will hit the mid- to lower- part of the traps as well when you're squeezing the shoulder blades together.

Upright rows with a close grip will work the upper portion of the traps.

Sangre · 02-05-2014 01:25PM

I'm taking about mid to upper i.e. shrug range. I'm looking for shrug replacements.

SoapMcTavish · 02-05-2014 01:29PM

Was expecting a "Return of the Jedi" thread ......

Alf Veedersane · 02-05-2014 01:42PM

Sangre wrote: »

I'm taking about mid to upper i.e. shrug range. I'm looking for shrug replacements.

Is there any reason you just want to replace shrugs or are you just looking for a trap exercise to bring something a little different to the party?

runawaybishop · 02-05-2014 02:09PM

Deads with a shrug at the top à la this dynamic chap?

kevpants · 02-05-2014 02:12PM

The 3rd exercise in the DeFranco shoulder shocker below. Dumbell shrug-clean-half press. Make sure not to do a full press. Unbelievable trap involvement in that.

conzy · 02-05-2014 02:56PM

I find barbell shrugs great. You can move a surprising amount of weight (80%+ of your deadlift 1RM for me anyway ) in a controlled fashion especially if you use straps.

I treat it like a rack pull, brace, everything tight and shrug away. I would never be able to put this kind of load on the traps with dumbell shrugs

Alf Veedersane · 02-05-2014 03:14PM

conzy wrote: »

I find barbell shrugs great. You can move a surprising amount of weight (80%+ of your deadlift 1RM for me anyway ) in a controlled fashion especially if you use straps.

I treat it like a rack pull, brace, everything tight and shrug away. I would never be able to put this kind of load on the traps with dumbell shrugs

How many reps do you get with shrugs at ~80% of your DL 1RM?

DBs hit the traps a bit further down as well because of the way you're set up with them.

Duck's hoop · 02-05-2014 03:51PM

kevpants wrote: »

The 3rd exercise in the DeFranco shoulder shocker below. Dumbell shrug-clean-half press. Make sure not to do a full press. Unbelievable trap involvement in that.

That Cuban press thingy. Why you say particularly not to do full press?

Brian? · 02-05-2014 03:59PM

Sangre wrote: »

I'm taking about mid to upper i.e. shrug range. I'm looking for shrug replacements.

Why do you want to replace shrugs?

Rack pulls from just below the knee with a shrug at the end.

conzy · 02-05-2014 04:01PM

Alf Veedersane wrote: »

How many reps do you get with shrugs at ~80% of your DL 1RM?

DBs hit the traps a bit further down as well because of the way you're set up with them.

I'd usually do highish reps ~12 at 60,80,100 and then lower the reps as the weight increases. I did 8 reps @ 120kg followed by 6 reps @ 142.5kg the other day. I use straps for the heavier sets, wouldn't be able to without them

Its one of my preferred exercises so i do more weight or reps every session.

Sangre · 02-05-2014 04:03PM

Brian? wrote: »

Why do you want to replace shrugs?

Rack pulls from just below the knee with a shrug at the end.

As noted in my first email, I find it very hard to track progress. When I add extra weight, I can't tell if I can lift it because I'm stronger of my ROM is worse and/or form is slightly more relaxed.

To others, thanks - I'll check out videos when I'm at home.

Alf Veedersane · 02-05-2014 04:09PM

conzy wrote: »

I'd usually do highish reps ~12 at 60,80,100 and then lower the reps as the weight increases. I did 8 reps @ 120kg followed by 6 reps @ 142.5kg the other day. I use straps for the heavier sets, wouldn't be able to without them

Its one of my preferred exercises so i do more weight or reps every session.

Nice work. You've earned a beret and a string of garlic to wear around your neck.

You're also allowed to exclaim 'Sacre Bleu' at the end of a set. Congratulations.

conzy · 02-05-2014 04:17PM

Alf Veedersane wrote: »

Nice work. You've earned a beret and a string of garlic to wear around your neck.

You're also allowed to exclaim 'Sacre Bleu' at the end of a set. Congratulations.

It took me way too long to get that joke..

I'm the most indifferent person in the gym now

Have a unicode shrug
¯\_(ツ)_/¯

kevpants · 02-05-2014 04:20PM

Duck's hoop wrote: »

That Cuban press thingy. Why you say particularly not to do full press?

Your shoulders will fail before your traps do. You'll miss the press whilst having more shrug-clean reps left in you. Also it takes the tension off your traps when you have the weight locked out overhead.

It's a pretty tough exercise, serious trap burn that doesn't let up between reps.

Duck's hoop · 02-05-2014 04:44PM

Sounds good, thanks.

Hanley · 02-05-2014 04:47PM

kevpants wrote: »

Your shoulders will fail before your traps do. You'll miss the press whilst having more shrug-clean reps left in you. Also it takes the tension off your traps when you have the weight locked out overhead.

It's a pretty tough exercise, serious trap burn that doesn't let up between reps.

What kilojizzle DBs do you use for that?!

kevpants · 02-05-2014 06:20PM

Hanley wrote: »

What kilojizzle DBs do you use for that?!

Light. If done in a shoulder killer thing then like 8-10kg. Maybe 12 if doing them on their own

Duck's hoop · 03-05-2014 07:59PM

Had a go at it today. The whole shoulder shock trio and went light. Like 10 kilo plate and 6 DB.

First 2 handy enough at that weight as you'd expect but that other thing is just rotten.

I'll run it for 6 weeks and expect to be a traposaurus by the end.

Its a Trap

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