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Old 09-03-2009
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Default Looking for good trap routine
Been doing the reverse barbell shrugs, which work great. However, I feel I could mix things up more and maybe hit traps from other angles. So, what is a good trap routine to follow on back day?.
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Old 09-03-2009
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Trap bar, Dumbbells, regular bb shrugs with the bar in front...... just switch it up. Someone on here posted something a while back about alternating DB shrugs. Ive tried it after that and it is quite different.Just something else to add to the mix...
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Old 09-03-2009
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heavy dead lifts and rack deads.
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Old 09-03-2009
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db shrugs while laying on an incline bench. I find that works my traps pretty well.
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Old 09-30-2009
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I do a sort of prexhaust routines every once in awhile, but I guess you need the machine I use . Mostly I do dumbells shrugs or I do heavy shrugs with the pads of a Squat Machine so I dont worry about grip.
If you have one of those old time Nautilus Rear Delt Machines- I do dumbell shrugs as an isolation movement , followed by The nautilus rear delt with out rest as It utilized the rhomboids and the posterior deltoid to further exhaust the Traps - I do 3 to four cycles with weights that allow me to do 6/8 reps of each segment
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Old 09-30-2009
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Quote:
Originally Posted by w00kie View Post
db shrugs while laying on an incline bench. I find that works my traps pretty well.

I agree, it's a different angle to. Works pretty good
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Old 09-30-2009
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db shrugs while laying on an incline bench. I find that works my traps pretty well.

Is that face up or face down on the bench - or both? about 45 degree?

Thanks
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Old 09-30-2009
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Is that face up or face down on the bench - or both? about 45 degree?

Thanks
I've only done face up. never even thought about face down. good idea though. I'll be giving that a try also.
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Old 09-30-2009
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Is that face up or face down on the bench - or both? about 45 degree?

Thanks


Both. The more angles you hit the muscles the better!
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Old 10-01-2009
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Heavy deads will kill em to start, then rev barbell shrugs (heavy), and if I want to kill em for a final I like the incl bench shrugs (light/med for couple sets of 20).
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Old 10-04-2009
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I pretty much do front, reverse, and dumbbell shrugs. After about 16-18 sets of 12-15 reps your should be dead!!!!!!!!
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