Traps are some of the best looking muscles on any man. Even if you have some really huge arms, with bulging biceps and triceps, you’re still far from looking perfect without having bulging traps supporting your arms.
Increasing muscle mass and strength in your trap muscles (trapezius muscles) will create that signature bodybuilder physique and will help maintain a great posture with your heavy lifts. In fact, the trap muscles are very important to keep a good posture, because lots of people are only talking about upper trap muscles (the ones near your neck). However, there are also middle and lower trap muscles on your back. They will keep a good posture, even during your heavy lifts.
Therefore, it is essential to include exercises that will work your traps. They are very important to add to your upper body workout routine. They will help improve your performance in the gym and improve your overall physique.
Today we’re going to share some examples of the best exercises that will work your traps like nothing else. With these exercises, you’re going to get the biggest trap muscle gains. Nonetheless, it is extremely important to remember that these are just examples of exercises to gain bigger traps. There are numerous others that you can and should implement in your workout routine to grow bigger and stronger traps.
Anyway, check below some of the best and my personal favorite exercises for those bulging traps.
Face Pulls
Unfortunately, I noticed that face pulls are one of the most underestimated exercises for the upper body. Nonetheless, as long as your goal is to correct your posture, build muscle, and improve your overall health, then you should get them into your workout routine.
Face pulls are pretty similar to upright rows and are a shoulder exercise that engages the traps. However, in order to perform them correctly, you need to do them in a controlled motion, making sure that your muscles are loaded. This way, you’ll both gain muscle and strength and avoid injury! If you’re not doing them, you’re missing a lot! I usually add them as a finisher to work out to destroy my traps. You could do it too.
Upright rows
If these are not already a part of your workout routine, you’re missing a lot! There’s no doubt you’re wondering why your traps are not growing as much as you’d love to. These are perfect because they won’t only help you build muscle mass and strength in your traps, but they are also going to make a real challenge for your rear and anterior deltoids.
The upright row is also the type of exercise (as face pulls) that you need to follow a strict correct form to avoid injuries. Incorrect form can easily cause an injury, so be sure you’re doing it right. Shoulder pain and shoulder issues are highly common things to experience if the movement is not done right. This is the reason why you may avoid this exercise altogether if you’re suffering from shoulder pain. May give it a try if you’re sure you can, but only with very light weights. Moreover, if you’re a beginner you should start with light weights too, to gain confidence and experience in doing the movement.
Generally, you must focus on muscular contraction and higher rep ranges with upright rows. In fact, the upright row is a vital part of the clean and press. That’s why if you practice this movement, it will help you throw more weight above your head. Being such a great benefit, a lot of Olympic lifters are doing it regularly.
Rack pulls
You may not be very sure as to what rack pulls are because they are not very common among gymgoers. However, it should be for anyone dreaming about bulging traps. Rack pulls are basically the top part of a deadlift. You are not lifting the bar from the floor, but you’re pulling it from the rack at about knee height. I know what you’re probably thinking – why wouldn’t you just do conventional deadlifts?
Well, because you’re pulling from a higher starting point, the rack pulls concentrate on the upper part of the deadlift movement. Thanks to this, the movement will demand more from your upper body (rather than lower body), such as your back and those traps.
Therefore, if today is not your leg day, it is the perfect chance for you to work on the trap muscles with rack pulls. They are not going to offer you the same full-body strength gains as standard deadlifts would, however, they are a perfect exercise for your traps.
Barbell deadlift
Another way that will definitely help you feel the growth of those traps, making them stronger and bigger is the barbell deadlift. Deadlifts are perfect because it is one of the best exercises out there to build almost any muscle group. They are extremely effective for muscle growth! Deadlifts, when done correctly, definitely make one of the best compound exercises out there, because they will demand so many from different parts of your body. Considering that your entire back is necessary to do the job, it is going to involve your traps too!
Having all of that said, we know very well that the trap muscles are not the main focus of these lifts. Still, the great news of a deadlift is that all three parts of your traps are working. Your upper, middle, and lower trapezius muscles are all challenged when doing it. You’re usually doing it on leg days we know. But if you start your workout with deadlifts and end them on shrugs that you can read about below, you’re making sure your traps are getting bigger by day.
Shrugs
When it comes to exercises for bigger traps, the list just wouldn’t be complete without shrugs. I know that there are numerous other exercises for bigger traps too, but shrugs help you really feel the burn in those traps. You’ve seen a lot of people in the gym doing it, and if you’re not among them – you should be.
This is the reason why a lot of people when thinking about training their traps, shrugs are one of the first exercises on their list. There are good reasons for that. Shrugs are perfect for activating your upper and middle traps. They are also helpful for building mass, strength, and muscular endurance. Since it is a highly adaptable exercise, they are also great regardless of your ability. Another great thing about it is that you can do it with anything from dumbbells to cables, or even a trap bar. Basically, anything you can find. Therefore, it is a perfect exercise because you do not need to wait around for equipment at the gym. Grab it and do it.
Considering that shrugs are isolating those traps, they are usually making a great finisher exercise option. But that’s my way to finish my trap workout, you could do it as you please. I would recommend going for a weight that is doable for you, aiming for 3 sets of 15 to 20 reps. This way you’re going to really feel the burn. By the way, do not forget to hold the movement up for a second before lowering it down.
Grow Big Traps with Supps For Life
Keep in mind that these are just examples of traps exercises. There are numerous others that you can and should try. These ones here are some of my personal favorites and some of the best traps exercises out there. In my opinion, these are the perfect five exercises to smash in the gym so you can stack those traps and help carry your arms, provide great posture, and improve your performance in the gym.
You may plan your own workout from the exercises above, or you could add a few to your current routine. Regardless, I’m quite sure you’re going to notice a difference! With such exercises, you make sure to build some serious strength and muscle in your traps!
However, you may also need a bit more support, and Supps For Life is here to help you out. You can bulk up getting huge and muscular, you can cut fat getting shredded, and you can do both with Supps-For-Life.to.
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