Are you looking for the most powerful Trap workouts to give your shoulders, back and arms a serious boost? You’re in luck! We’ll be exploring five of the best Trap exercises guaranteed to build mass quickly. Read on to learn more about Trap training and how it can power up your routine.
Trap Training: What Is It?
Trap training is a specialized form of weight lifting focused on developing strength and size in the trapezius muscles or Trap muscles. These muscles are located at the back of your neck and shoulders, connecting to your spine. Trap exercises can help increase mobility, stability, and power for athletes in many sports.
In this article, we’ll be focusing on Trap workouts specifically designed to help build mass. So if you’re ready to get bigger, stronger Trap muscles, let’s get started!
The Five Best Trap Workouts For Building Mass
1. Barbell Shrugs
These are classic Trap exercises, ideal for both beginners and experienced lifters.
How to do it:
Hold a barbell with an overhand grip, palms facing down. Keeping your core tight and back straight, shrug your shoulders up toward your ears as high as you can without moving your arms or torso. Lower the bar to the starting position and repeat
2. Trap Bar Deadlifts
Trap bar deadlifts are a great way to work your Trap muscles while also engaging other muscle groups, such as calves, hamstrings, and glutes.
How to do it:
Place your feet hip-width apart inside the Trap bar. Keeping your spine neutral and core tight, lift the Trap bar off the ground by driving through your heels. Lower the Trap bar to the starting position and repeat
3. Trap Raises
Trap raises are a great way to isolate your Trap muscles while also strengthening your back.
How to do it:
Anchor an exercise band around a sturdy object at hip height and grab each end of the band with both hands. Keeping your arms straight and core tight, raise the band up toward your ears as high as you can without moving your torso. Lower the band to the starting position and repeat
4. Trap Bar Overhead Press
This Trap exercise helps target your Trap muscles while also engaging other shoulder muscles.
How to do it:
Stand with feet hip-width apart, Trap bar held in front of your chest. Keep your core tight and back straight as you press the Trap bar overhead until your arms are completely extended. Lower the Trap bar to the starting position and repeat
5. Dumbbell Shrugs
This Trap exercise is great for those looking to focus on building strength in their Trap muscles.
How to do it:
Hold a dumbbell in each hand with an overhand grip, palms facing down. Keeping your core tight and back straight, shrug your shoulders up toward your ears as high as you can without moving your arms or torso. Lower the dumbbells to the starting position and repeat.
Now you know five of the most powerful Trap workouts for building mass. Trap training can be a great way to improve mobility, stability, and power while adding serious size to your back, shoulders, and arms. So get out there and give these Trap exercises a try! Good luck and have fun!
FAQs
Is it OK to do trap workouts every day?
It is generally not recommended to train Trap muscles every day, as this can lead to overtraining and risk of injury. Trap training should be limited to 2-3 times per week, as Trap muscles need time to recover in between workouts for optimal results. The American Council on Exercise recommends allowing 48-72 hours of rest between Trap workouts for best results.
Are high reps better for traps?
It depends on your fitness goals. If you are looking to build size and strength in Trap muscles, then lower reps with heavier weights are more effective. However, if you are looking to increase Trap muscle endurance, then higher reps with lighter weights are more suitable. Ultimately, it is best to vary your Trap workouts to ensure all Trap muscles are being targeted and challenged.
At the end of the day, proper form and technique is key to any Trap workout, no matter the rep range.
Do shrugs build traps?
Yes, Trap shrugs are a great exercise for targeting Trap muscles. Trap shrugs involve holding a weight in each hand, such as dumbbells, and shrugging your shoulders up as high as possible. These are effective exercises for building Trap muscles, strength, and stability in the Trap muscles. Trap shrugs can be performed for higher reps with lighter weights or lower reps with heavier weights depending on your fitness goals.