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The Best Science-Based Trap Workout for Growth

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Rating: 4.0; Vote: 1

Of all the major muscle groups, the traps are one of the most important muscles for creating a powerful looking upper body and completing a well-developed frame. But when it comes to the best trap workout for mass or how to get bigger traps, most people seem to focus solely on the upper traps. And although they are an important region of the traps and you should dedicate various upper trap exercises to them, you must also ensure you arent neglecting the mid traps and the lower traps. This is because the middle and lower traps not only play a vital role in adding size and definition to your back, but they also play an important role in improving posture and preventing shoulder impingement. To start though, well look at the upper traps. The upper traps are most effectively hit through two main trap exercises: above-the-knee rack pulls and barbell shrugs. However, when shrugging, its important to ensure that you do widen your grip to allow the upper trap fibers to be more aligned with the line of pull AND to retract your shoulder blades back as you shrug. Both of these tweaks will lead to a greater contraction. As for mid trap exercises, the prone reverse fly with external rotation (thumbs up) is a great option to hit this region. And finally, as for lower trap exercises, prone Ys are a great option since the line of pull is most aligned with the lower trap fibers. For both of mid + lower trap exercises though, start out without weight and gradually add weight overtime. Focusing on the above 4 exercises by either incorporating them into a full trap workout, or by incorporating a few of the trap exercises somewhere into your current routine, will make a big difference in the overall development of your traps
Date: 2022-01-03

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Comments and reviews: 9

dproulx222
Congratulations on your new gym and thank you so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
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Caleb
I got big traps already but this just added some new workouts to my routine. I always targeted not only the top part but the back part, but never the middle and bottom. Heavy heavy heavy weight on barbell shrug is the best way to get solid growth on your traps but the wide grip is a total game changer. Hit all parts of the traps
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WaitICanExplain
Hello. If I was doing a bent over shoulder shrug exercise on a bench for lower traps with the bench being a 30 - 45 degree angle. Should I raise my shoulder up (shrugging) for the exercise or should I try touching my shoulder blades together like you explained to do with the middle traps?
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Strat
Blah, blah, science based. nothing will pack on meat on the upper traps like heavy power cleans. Nothing! They will put 10lbs of meat on even a purple/pink haired, single mother raised, beta that has never used a firearm or a table saw.
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Blue
1. Deadlifts (rack pulls above the knee with wider grip)
2. Shrugs
3. Prone reverse fly
4. Prone Y lifts
Done properly (please check details in the video.
Thank you for sharing your expertise with us, Jeremy! God bless!
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Aishwary
I worked out for years thinking I was a hard gainer, but the reallity is I just had a bad. I then tried the Agoge Diet, and started seeing much faster and better results.
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Brad
All I feel the prone Ys and rear flys working are my shoulders and surely a couple kilos isn't enough weight to work the mid and lower traps to promote growth.
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SSj
The barbell shrug tip is amazing!
My levator scapula has always been tight and sore, and this showed me exactly what I was doing to cause it.
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MKelMend
Awesome, I'll give them a try today. I have a lot of back pain in the mid-lower traps, I hope this helps strengthening them.
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