Overactive traps during chest and biceps exercises

[VenomYo]

My traps grow outrageously much and fast, and I want to slow down that growth to keep my proportions intact

But the issue is that I can't seem to find a chest exercise or biceps exercise for that matter, which doesn't also activate and work the traps simultaneously.

I've found that machine chest flies can sorta be done without using the traps too much

 

[Mac11wildcat]

My traps grow outrageously much and fast, and I want to slow down that growth to keep my proportions intact

But the issue is that I can't seem to find a chest exercise or biceps exercise for that matter, which doesn't also activate and work the traps simultaneously.

I've found that machine chest flies can sorta be done without using the traps too much

How’re you using traps on a press? They’re one of the antagonists in a chest press.

Depress shoulders before presses and flyes. Stabilization isn’t meaningful activation for growth.

Same for biceps. Easiest to learn on a supported movement like single arm preacher. Lock tht shit in place.

 

[VenomYo]

How’re you using traps on a press? They’re one of the antagonists in a chest press.

Depress shoulders before presses and flyes. Stabilization isn’t meaningful activation for growth.

Same for biceps. Easiest to learn on a supported movement like single arm preacher. Lock tht shit in place.

Fair, maybe I'm tensing too much instead of depressing my traps. I'll play around with it, but I do get a major traps pump on some chest exercises, maybe it's the incline presses causing it

 

[Mac11wildcat]

Fair, maybe I'm tensing too much instead of depressing my traps. I'll play around with it, but I do get a major traps pump on some chest exercises, maybe it's the incline presses causing it

Next time you’re pressing, think about where your shoulders end up in a cable/machine pullover; down and back. Start the press in that position. A little movement forward of the shoulder (back to front) is fine because that’s a bit of pec contraction. Movement up (raising your shoulder via your trap) is not pec contraction and is likely putting yourself in a stronger position for your current anatomy but not a more ideal position for growing chest.

Try it first on some lighter weight, and think about what a press is to your chest; moving your elbow around your torso.

 

[VenomYo]

Next time you’re pressing, think about where your shoulders end up in a cable/machine pullover; down and back. Start the press in that position. A little movement forward of the shoulder (back to front) is fine because that’s a bit of pec contraction. Movement up (raising your shoulder via your trap) is not pec contraction and is likely putting yourself in a stronger position for your current anatomy but not a more ideal position for growing chest.

Try it first on some lighter weight, and think about what a press is to your chest; moving your elbow around your torso.

That mindfullness about pressing and moving the elbow around the torso, I was doing machine flies and once that path clicked it did actually take the traps out of the movement quite well, granted I was using light weight. The goal is to nail the technique until it's pure chest activation. My shit must be wonky I'm probably pressing with my front delt too much aswell, it's a good thing to tidy up the technique a bit and be more mindful of the movement.

I should probably stop ego lifting and work the actual chest muscle, that might be a good fix aswell

 

[Canknucklehead]

I should probably stop ego lifting and work the actual chest muscle, that might be a good fix aswell

I think you just answered your own question! .

Drop the weight get the form good and work your weight back up. Good luck and keep us posted!

 

[VenomYo]

I think you just answered your own question! .

Drop the weight get the form good and work your weight back up. Good luck and keep us posted!

Ay very true