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🔥Training Traps Bodyweight
🔥 Trapeze training recommendations
- Shrug are considered to be the best exercise for trapezoid development, but many athletes are doing them wrong. You should not engage your biceps and forearm. Hand straps help to cope with this very well. The elbows should be almost completely straight throughout the entire approach, then the load will fall specifically on the trapezium.
- Do not use too much working weight. When training trapezius muscles, it is much more important to work at full amplitude and feel the maximum muscle contraction at the top point.
- Do not press your chin to your chest when performing scars. This increases the compression of the cervical spine.
- Trapeze loves pamping. In order to properly “pump” their blood, use supersets, combining the Shrug of any variation with traction movements, which will also include shoulders, for example, with a chin with narrow grip or dumbbell flies in the slope.
- At the end of each approach, perform drop-sets: reduce your working weight, try to do more repetitions, and without rest, take another approach or two with a light weight. Such techniques work best with trapezius muscles.
🚨 Exercise trapeze in the gym – not an easy exercise
You only need to choose a couple of exercises that work best for you, and steadily improve your result using various methods of load progression.
🚨 As a guideline, follow these steps:
- Shrug with a barbell – 4×8-12, 1 min.
- Shrug with dumbbells or in a lever simulator – 3×12-15, 45 sec.
- Shrug with a bar behind his back in Smith – 3×12-15, 45 sec.