Total Trap Training Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Total Trap Training by Joe Giandonato September 7, 2011September 2, 2021 Tags Bodybuilding, Training, Traps Here s what you need to know Your trapezius isn't just that meaty part surrounding your neck. It extends from head to mid back. Your traps retract, depress, and help to upwardly rotate the scapula: all of which are heavily involved in weight training. Weak lower and middle traps will make you more vulnerable to upper body lifting injuries like shoulder impingement. Direct trap training works better than compound movements when it comes to hypertrophy. Strengthening the traps helps athletes avoid injury and it helps powerlifters increase their lifts. Form and Function Few things espouse more masculinity than a set of mountainous traps. But most lifters train their traps insufficiently from both an aesthetic and functional standpoint. The trapezius plays critical roles in preventing shoulder and neck injuries as well as in pressing performance. Trapezius Function Think the traps are just for shrugging? The trapezius, originates from the external occipital protuberance (the back of your skull) and attaches to the ligamentum nuchae (your spine). It connects to the spinous processes behind the neck all the way down to the mid-back. The upper traps, which many novice lifters wrongly assume is the entire muscle, inserts into the lateral third of the clavicle and into the acromion of the shoulder. It elevates the scapula for upward rotation. The middle and lower traps join the rhomboids inserting into the spine of the scapula to retract them. It pulls the scapula back during movements such as rowing and climbing, and will enable a lifter to keep a stable upper back during horizontal and overhead pressing exercises. The lower traps also assist with upward rotation of the scapula, which occurs anytime you raise your arms overhead. Trap Training Hypertrophy Benefits Larger traps provide an illusionary effect. Check out the physiques on lightweight boxers, wrestlers, and mixed martial artists and you'll see astounding upper trap development in spite of their low body weight. Novice lifters often say they're getting enough trap work with deadlifts, rows, and squats, but when I've trained clients with hypertrophic goals in mind, the traps have immense growth potential that's not realized without direct training. So why not train them directly? Trap Training Performance Benefits For lifters with injury prevention in mind, such as athletes who engage in contact sports, trap training has crucial. Unresolved whiplash symptoms and chronic neck pain have been linked to trapezius weakness. Weaker trapezius muscles, specifically the middle and lower trapezius, can beget shoulder impingement syndrome, scapular winging, and scapular dyskinesis. Trap Training Powerlifting Benefits Relevant to powerlifting or those desiring a bigger bench, shoulder impingement and dyskinesis will alter normal functioning of the glenohumeral joint, thus throwing a wrench in one's bench-pressing progress. Also, remember that stronger traps translate to bigger pulls. A lifter with strong lower traps will be able to pull the scapulae back and down during a deadlift or row, thus keeping the bar from traveling too far from the body. Strong upper traps will help lifters with their deadlift lockout, again keeping the bar closer to the body. Trap Training Desk Jockey Benefits Paper pushers and online coaches need trap training too. Aside from just yoking-up their necks, trap training will give them better posture. It'll help address scapular instability, and it'll ward off the common upper back and neck pain associated with being anchored to a desk for the bulk of the work day. Trap Training Considerations Prioritize trap training. Do it at the beginning of your workout. Since these areas are never worked with high volume or to failure in strength programs, you won't have to worry about their training affecting performance on subsequent lifts like the Olympic lifts or squats, presses, and rows. When I've had lifters train these groups through stretching and performing isometric holds, it's been easier for them to get into a neutral neck position during lifts occurring later in the workout. And shrugging heavier loads in lower volumes will prime the CNS for the work that's yet to come. Upper Trap Exercises Nothing is more yawn-worthy than seeing "Barbell Shrug 3 x 10" in a workout program. If you have the flexibility in your program, or equipment, try these upper trap variations instead. Dumbbell Jump Shrug Barbell Shrug Walk Dumbbell Shrug Walk Dumbbell Saw Shrug Plate Saw Shrug Seated One-Arm Dumbbell Shrug One-Armed Smith Machine Shrug Unilateral Low Pulley Shoulder Extension Shrug Note Unilateral shrugging exercises were found to produce the greatest EMG activity in the upper trapezius Banded Lateral Raise to Shrug Lower and Middle Trap Exercises For the oft-neglected middle and lower aspects of the trapezius, throw these movements in along with your upper trap work: Mini Range Lat Pull-Down to Isometric Hold Voyeur Shrug Half T-Raise These work wonders in recruiting the middle and lower traps. EMG activity in the middle and lower trapezius is greatest during shoulder external rotation and flexion in the prone position. Alternating Forearm Wall Slide Prone Tennis Ball Tension I Y T Raises Standing Calf Raise Shrug Trap Stretch Add these to the end of your trap work for an intense stretch Trap Workout Samples Pre-training Exercise Sets Reps A 4-Way Neck Machine 2 * 10 B Dumbbell Jump Shrugs 2 5 C Heavy Barbell Shrugs / Rack Pulls 3 3 * each direction Post-training Exercise Sets Reps A Prone Tennis Ball Tension Y, T, I Raises 2 5 * B Wall Slide To Iso Hold 2 10 C Trap Stretch 2 * * 10 - 20 sec. * each letter * * each side Trapezius Hypertrophy Workout Add this mini-session to your workouts twice weekly, performing them as a continuous rotation. End with a two to three minute rest period before repeating the sequence again. You'll be happy with the results. Exercise Sets Reps A1 Dumbbell or Hex Bar Jump Shrugs 3-5 3 A2 One Armed Seated Dumbbell Shrugs 3-5 10 * A3 Prone Tennis Ball Tension Y, T, I Raises 3-5 5 * * A4 Standing Calf Raise Shrug 3-5 15 * each side * * each letter Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Question of Strength 61 How can you get ripped without losing muscle? And will more TUT really lead to more muscle growth? Coach Thibaudeau answers. Question of Strength, Training Christian Thibaudeau May 29 Training Lifting for Fat Loss In the dawn of the bodybuilding era, back in the 1940's, 50's and 60's, muscularity was basically only a matter of having a lot of size and mass. Fat Loss Training, Metcon, Training Christian Thibaudeau November 3 Training Tip Feel Your Way To Growth Trying to build muscle? It's not the exercise that matters most, but the way you're doing it. Here's why. 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