Upper Back and Trap Thickness (2 KEY EXERCISES)
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Date: 2022-04-22
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Comments and reviews: 10
Treehouses
I did an involountary version of the trap raise at my summer job when i was 16. I was cleaning out the forest, cutting and gathering bushes and smaller trees to make room for bigger trees to grow. Loading it up on the trailer meant we had to lift it above our heads and since it was lightweight i did it with straight arms and eventually started doing it while walking back and forth aswell. Probably did 3-400 reps each day (lightweight) and when summer came to an end i had a fricking armoured plate between my shoulder blades
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I did an involountary version of the trap raise at my summer job when i was 16. I was cleaning out the forest, cutting and gathering bushes and smaller trees to make room for bigger trees to grow. Loading it up on the trailer meant we had to lift it above our heads and since it was lightweight i did it with straight arms and eventually started doing it while walking back and forth aswell. Probably did 3-400 reps each day (lightweight) and when summer came to an end i had a fricking armoured plate between my shoulder blades
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Siddharth
Jeff i do free weight excercise only. kindly note i have dumbells and barbells only. no band no cables. and today i noticed that my left lower pec is more lean than the right lower pac(it kinds of slags. and i am having a great upper trap. but scapular winging. and i am trying very hard to fix it. i am getting depressed here man. sir plzzz tell me how to thicken the area between shoulder blades. and how to fix my pec problem with free weights only. sir plzzz i really need ur suggestion. i am totally depressed
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Jeff i do free weight excercise only. kindly note i have dumbells and barbells only. no band no cables. and today i noticed that my left lower pec is more lean than the right lower pac(it kinds of slags. and i am having a great upper trap. but scapular winging. and i am trying very hard to fix it. i am getting depressed here man. sir plzzz tell me how to thicken the area between shoulder blades. and how to fix my pec problem with free weights only. sir plzzz i really need ur suggestion. i am totally depressed
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Penland1234
did the face pull, criss cross cable pulls, and lateral raise today for the first time. I overloaded on the lateral raise on initial try by accident and felt a sharp like pain in the back. I felt like I just nailed a muscle that had been craving to be stimulated and I had just started lifting again for the first time in years. Felt good in a sadistic way. I will find out tommorrow if I pulled a muscle in the back. Let's pray that I didn't: )
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did the face pull, criss cross cable pulls, and lateral raise today for the first time. I overloaded on the lateral raise on initial try by accident and felt a sharp like pain in the back. I felt like I just nailed a muscle that had been craving to be stimulated and I had just started lifting again for the first time in years. Felt good in a sadistic way. I will find out tommorrow if I pulled a muscle in the back. Let's pray that I didn't: )
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Suk
Bret Contreras EMG studies actually showed that the face pull had a similar activity in the lateral and posterior deltoids as lateral raises and reverse flyes.
A great exercise for those that suffer from some kind of supraspinatus problem and can't perform abductions (lateral raises) without pain but still want to hit their lateral heads.
But remember, use a thumbs up grip (external rotation of upper arm) as Jeff said!
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Bret Contreras EMG studies actually showed that the face pull had a similar activity in the lateral and posterior deltoids as lateral raises and reverse flyes.
A great exercise for those that suffer from some kind of supraspinatus problem and can't perform abductions (lateral raises) without pain but still want to hit their lateral heads.
But remember, use a thumbs up grip (external rotation of upper arm) as Jeff said!
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not
(hey JEFF does doing over head exercises block height from growing. I am 16 years old and I was doing bodyweight exercises for a year and from 6 months I have been training in gym. but I have never done any type of over head exercises I afraid that I will stay short I am (5. 7) I have developed nice shoulders, thighs. without doing a shoulder press or a squat. I want an answer from u does over head exercises block height)
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(hey JEFF does doing over head exercises block height from growing. I am 16 years old and I was doing bodyweight exercises for a year and from 6 months I have been training in gym. but I have never done any type of over head exercises I afraid that I will stay short I am (5. 7) I have developed nice shoulders, thighs. without doing a shoulder press or a squat. I want an answer from u does over head exercises block height)
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Aaron
Ive been lifting for close to three years now, and my middle back will not grow. I have hyper mobility in my shoulder blades (I can make them pop out like wings) and this happens with ANY exercise I do that requires some movement in the scapula. What can I do to start to fix this weak point/issue in my physique? Note: My back is my strongest area (lats and teres major. Thanks.
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Ive been lifting for close to three years now, and my middle back will not grow. I have hyper mobility in my shoulder blades (I can make them pop out like wings) and this happens with ANY exercise I do that requires some movement in the scapula. What can I do to start to fix this weak point/issue in my physique? Note: My back is my strongest area (lats and teres major. Thanks.
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futurealasd
my opinion only: face pulls, seated wide grip cable rows with the bar pulled to sternum, and dumbell shrugs with focus on raising your traps up & back, will make your upper back grow. If u guys usually do sth else except from the 3 i mentioned, plz reply, i really need to strength those rhomboids and mid traps.
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my opinion only: face pulls, seated wide grip cable rows with the bar pulled to sternum, and dumbell shrugs with focus on raising your traps up & back, will make your upper back grow. If u guys usually do sth else except from the 3 i mentioned, plz reply, i really need to strength those rhomboids and mid traps.
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eric
I'm sorry but he mentioned that heavy deadlifts train the upper back which is confusing because it's only doing so isometrically. Your upper back is only trained isometrically in the deadlift so theres almost no hypertrophic benefit to your upper back from the deadlift is there?
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I'm sorry but he mentioned that heavy deadlifts train the upper back which is confusing because it's only doing so isometrically. Your upper back is only trained isometrically in the deadlift so theres almost no hypertrophic benefit to your upper back from the deadlift is there?
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arthur
Hey, I love ur techniques to build muscle. Question? Does doing rack pulls above the knee, with Maximum weight and holding weight eccentrically for a few seconds then another. does this type of training build huge traps. That is what alphadestiny preaches. What do you think?
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Hey, I love ur techniques to build muscle. Question? Does doing rack pulls above the knee, with Maximum weight and holding weight eccentrically for a few seconds then another. does this type of training build huge traps. That is what alphadestiny preaches. What do you think?
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Alex
i did the facepulls today and an older man stopped me mid exercise to ask what i was trying to work and how it was ineffective/ will cause pain later on. funny how when someone sees a slightly unorthodox exercise they think i dont know what im doing
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i did the facepulls today and an older man stopped me mid exercise to ask what i was trying to work and how it was ineffective/ will cause pain later on. funny how when someone sees a slightly unorthodox exercise they think i dont know what im doing
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