anyone got any good workouts to bring up lagging traps and middle back
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Lagging traps
- Thread starter thecptnmorgan
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Boilermech
New Member
Deadlifts, deadlifts, deadlifts
Ive never used deads much
Is it from holding the weight or from the actual movement
Boilermech
New Member
From the floor to the lockout position brother. The entire movement plus holding the weight. I guarantee you start doing some heavy deads and they will grow.
I also have a hard time hitting the lower bottom half of my traps... I alternate my shrugs in every which waY. In prison we had a hammer strength shoulder press and would stand on the seat and shrug. My gym has this barbell with a "u" shape center which is great for seated shrugs. Try everything I say see what you feel the most.
Ozzy619
New Member
Deadlifts have been doing me justice, also heavy ass shrugs on the barbell. Reverse flys too, hold it on the squeez and get that burn.
Im just starting to legs again after several months break so my dead lift is not that strong
Im gonna start hitting them twice a week on back day and shoulder day
Im gonna start hitting them twice a week on back day and shoulder day
mission2
Subscriber
Heavy smith machine shrugs are my fav
I got a tip on here from @Demondosage a while back. Ive been using 45 pound plates with hand cut outs to shrug. Keep your arms close to your body, do them slow and squeeze and hold at the top. Really focus on squeezing at the top. They seem to have worked better than heavy shrugs
johnnyBALLZ
New Member
Yepp, they should be thrown into every trap routine. I've been doing this for quite awhile since he first posted about it. I don't do it in place of heavier shrugs but a few sets at the end as finisher.
I do this once a week on top of seated shrugs. That and good genetics are the reason traps are my most impressive muscle lol
Get on dip bars with your arms locked out and start shrugging. This makes the most difficult part of the shrug (total relaxation of your trap) easiest because of body weight assistance. Also you can do an overhead press and shrug holding the weight overhead- tears you up too.
Ozzy619
New Member
My buddy told me this awhile back but I thought he was bullshitting from such low weight. He does have big ass traps so guess Ill try this. Sometimes I go on the standing calf raise machine and do shrugs, saves the hands and can load the weight.
I worked them today snd I felt the seated shrugs the most
Ive tried to do shrugs on the dip bar but just felt like my form wasn't correct and felt super awkward
Ive tried to do shrugs on the dip bar but just felt like my form wasn't correct and felt super awkward
Yeah at first it seemed like a joke because I would always do heavy barbell as shrugs. But once I tried them and really focused on squeezing at the top and pausing I could really feel the burn. It's usually how I finish shoulder workouts.
Ozzy619
New Member
Yea dude I did them today as a finisher and got a nice burn I dont get with heavier shrugs.
Shrugs shrugs and more shrugs. Barbell, dumbell snd high reps with 45lb plates.
JackC4
New Member
And then you could do more deadlifts, deadlifts, deadlifts
