The shoulder girdle visually looks incomplete if the trapezius muscles are not sufficiently developed.
In some athletes, even from a small load, the trapezoid grows in proportion to the shoulders and back muscles (this option is found in most cases). For others, the picture is completely different – even hard specialized training gives a very modest result. In this article, we will figure out how to properly train this muscle group and which trapeze exercises are the most effective.
The trapezium is located in the upper back and on top adjoins the muscles of the neck. Visually, it can be divided into three parts:
- Upper – adjoins the neck, is responsible for lifting the shoulders up.
- Medium – between the shoulder blades, is involved in the rise of the blades.
- Lower – in the lower part of the shoulder blades, is responsible for lowering the scapular bones in the lower phase of movement.
- Shrugs – are rightfully considered the best exercise for developing a trapeze, but many athletes do them wrong. Do not include biceps and forearms. Hand straps help very well with this. The elbows should be almost completely straightened during the approach, then the load will lie purposefully on the trapezoid.
- Do not use too much working weight. When training the trapezius muscles, it is much more important to work in full amplitude and feel the maximum muscle contraction at the top point, lingering in it for 1-2 seconds.
- Do not press your chin to your chest while doing shrugs. This increases the compression of the cervical spine and can lead to injury.
Shrugs with a barbell
Shrugs with a barbell – is the main exercise for a lot of trapeze. Their upper part mainly works here, since when lifting the bar is located in front of you. The movement should be amplitude, as if at the top point you are trying to reach your ears with your shoulders. In this movement, you can work with a sufficiently large weight, so you can better feel the stretching of the muscles at the lower point. Use wrist straps and an athletic belt if necessary.
Use a medium grip shoulder-width apart to not include shoulders. When lifting, hold the bar as close to the body as possible and minimize cheating – this method will not lead to anything other than increasing the risk of injury. An alternative is the shrags in Smith.
Shrugs with dumbbells – this is an exercise on the upper part of the trapeze. It is recommended that you use less weight, but do more repetitions, so you can easily achieve intense pumping (blood supply to the muscles).
Since the hands are turned parallel to each other in this exercise, the forearms are actively involved. Therefore, focus on keeping your arms straight and not bending your elbows. Then you will lift the dumbbells by the force of the trapeze, not the arms. You can also use straps.
Shrugs with a barbell behind his back
This is a great exercise for the middle and lower trapezoid. It is not entirely suitable for beginners, as it requires a developed muscular skeleton and good stretching of the shoulder joints.
For convenience, this exercise is recommended to be performed in the Smith simulator. At the lower point, relax all the muscles of the shoulder girdle to lower the bar as low as possible. But do not forget to keep the lumbar spine perfectly evenly. The closer to the back you will be holding the bar when lifting, the stronger the trapezoid will work. A more distant position will load the rear deltas more heavily.