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All About Traps (COMPLETE GROWTH GUIDE)

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Rating: 4.0; Vote: 1

upper, middle and lower. Many people are not aware that the fibers of the traps are divided into these three main zones. The effect of this is that this allows us to more favorably strengthen or develop these areas by choosing trap exercises that better match the function of the fibers. As always, it helps to start with the anatomy of the trap muscles in order to better understand how to train them. As noted, the three regions of this muscle are the upper fibers, middle fibers and lower fibers. The orientation of the muscle fibers in each area changes. In the upper traps, the muscle runs down and out. With an origin at the base of the skull and a downward direction out to the end of your shoulder, the main function of these fibers is to help to elevate the shoulder towards the ears. Interestingly, since this area is the one most opposed to the forces of gravity, it is the zone that is most capable of high tension and strength. Choosing trap exercises that better build your strength here is something that you will definitely want to include in a complete trap workout plan. That said, as with all of the areas of the trapezius muscle, long duration endurance capacity is something that you will want to develop as well and we will choose the best exercises for upper traps that achieve this down below. Next, the middle fibers of the traps run more east to west or parallel to the ground. This is once again an indicator of their function. Rather than focusing on pulling the shoulders up, this area of the muscle is more responsible for retracting the shoulder blades and pinching them together. As a hybrid between the upper and lower traps however, this zone is capable of both high tension under heavier loads and focused tension under lighter loads. Exercises for both are chosen as a result. Finally, the lower traps have a down and in muscle fiber orientation. Once again, the direction reveals the function. Their job is to assist in the rotation of the shoulder blade while providing the stability to the shoulder girdle during overhead pressing. The importance of the lower traps cannot be understated when it comes to preserving the health of the shoulder during heavier compound lifts performed with the arms overhead. Regarding the best exercise choices for each zone, as covered in this video, we have: Upper Trap Exercises - Long Duration = Carries with Dumbbells, Trap Bar (shoutout to Chris Duffin of Kabuki Strength for the amazing bar) Kettlebells, Farmer-s Bars, OR Cable Hercules Hold (not shown but on IG) provides better angle of action for the upper traps. - Short Duration = DB Shrugs, Barbell Shrugs, Trap Bar Shrugs, Cable Angled Trap Shrug Middle Traps Exercises - Long Duration = Back Widow Holds for time, Wrap Around Holds for time - Short Duration = Wrap Around Rows for reps, Back Widows for reps Lower Trap Exercises - Long Duration = Y Press, Prone Press - Short Duration = Plate Raises, Overhead Face Pull The key to building big traps is to have an understanding of their anatomy and function, and most importantly, an attack plan for getting them to grow. In this growth guide, you now have a trap workout that will hit every portion of the muscle from every angle. No stone left unturned on your way to building big thick traps. If you-re looking for a complete program that helps you to build a ripped, athletic body while putting the science back in strength, be sure to head to athleanx. com via the link below and shop the program that is best suited to your current goals
Date: 2022-04-22

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Comments and reviews: 10

Barvin
Jeff these are actually my favorite type of videos! I love the theory behind it, trying to catch every bit I can. I-m 21 years old. When I was 15 I was hit by a car at 108km/h (I live in Denmark) after which I was in coma for 20 days. I have had a long but successful rehabilitation, still the concerns I-ve got, are my cognitive functions (especially the prefrontal cortex and right lobe) but my MAIN goal is to become a physiotherapist! I haven-t started studying, but I feel that this is a great help in advance. But of course I also get a great benefit towards working out!
Thanks man, Marvin
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alan's
02: 46 Upper Traps
03: 27 Long Duration - 03: 30 Dumbbell Carries 03: 40 Trap Bar Carries 03: 46 Kettlebell Carries
04: 00 Short Duration - 04: 08 Barbell Shrugs 04: 30 Trap Bar Shrugs 04: 56 Angled Cable Shrug
05: 19 Lower Traps
05: 43 Long Duration - 05: 47 Y Press 06: 22 Prone Press
06: 46 Short Duration - 06: 53 Plate Raises 07: 17 Face Pull Press
07: 53 Middle Traps
08: 57 Long Duration - 09: 03 Back Widows Hold 09: 15 Wrap Around Rows (depending on style)
08: 23 Short Duration - 08: 28 Back Widows Reps 09: 15 Wrap Round Rows (depending on style)
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Deon
Ive had this problem for quite some time now, cant really pinpoint when but at least a year or more. When I try to do things like lifting the plate over head for low traps or even using a barbell but my grip is shoulder width or less my shoulders have pain going past my chest and the same time going down and sometimes I feel a bit of a popping or like there isnt enough room for my arm to be there. It feels tight. Hopefully I get a reply and thank you!
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Victoria
Love the muscle markers! It really helps me understand exactly which muscle you're talking about as you execute the movement. If you didn't have the muscle markers in this video, I would have still been looking in the vicinity of the traps but the muscle markers really helped me focus in on the high-middle-low areas. Especially when I could see the muscle move under the marked area. Great visuals for me!
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Kevin
Great technique on the facepull, I use that exercise multiple different ways to target multiple different muscles.
From rear delts to medial delts to traps etc all contingent on form and muscle activation
You sir have nailed the trap facepull it should be more of a back fly in a sense. I am going to try out your variation to it as well,
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L.
Jeff, on the last exercise for the middle trap area, you pulled the cable with the right arm first then the left. However, you released the left arm first then the right, which means the time under tension was greater on the right side. Shouldn't it be right side pull, left side pull, right side release then left side release?
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Mind
I had an injury 1 year back in my right shoulder that leads to winged scapula. After recovery, whenever i train my right shoulder especially when i do lateral raises my right trap gets overactivated and this causes imbalance of my traps now plz suggest me something?
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Maaz
Tried doing this in my rural local gym and was told - these r done only by professionals who have 5+ years of experience-
Now I want whether it is true or not?
1 have been working for 6 months can I perform JEFF'S PERFECT WORKOUT SERIES?
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DrewSorensenMusic
In your Wrap Around Row, you-re training your right side more than your left side. Cause you move R, L then release L, R.
To make the exercise equal, you should move R, L then release R, L.
Thanks for the content.
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karpetcabin
Hi Jeff, I have problems in my midtraps area on left hand side. I pulled a muscle and it hasn't healed even after months of rest. It is the purple area in your coloured photo. Any ideas on what I could do to help healing?
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