Help with Trapezius muscle workout - UK-Muscle Body Building Community

GOTMILF · 11-11-2007, 04:50 PM

What is the best exercise to target these things, they seem to progress slower than the rest of things?

RAIKEY · 11-11-2007, 05:18 PM

do you deadlift mate?

if not then standing shrugs DB or BB isolate the traps nicley,...

i also do a kind of reverse flye/shrug....

like you would do for rear delts, bent over , with db's (or cables)...but squeeze the traps together at the top of the movement.

TBH,.. OSC is probly th best guy to ask....he'll have a gem of an exercise in a old book sowewhere...

GOTMILF · 11-11-2007, 05:21 PM

I should have included more info about me, sorry bud. I had back surgery a few years back and dead lifts I am afraid to do, I don't want to put myself out of action. I have read about the hise method on the standing calf machine. I may try that.

RAIKEY · 11-11-2007, 05:27 PM

ok mate,...

well most of what i advised is out then,...lol

tho sometimes i do the bent over rear delt thing but laid face down on an inclined bench,...

spose this would take out the pressure on the spine,...

i reckon even the calf machine shrugs will load up the back mate...

be careful and keep all the new exercises light to begin with,...

GOTMILF · 11-11-2007, 05:28 PM

Thankyou much for the info, I am off to the gym to see what comes next.

Truewarrior1 · 11-11-2007, 05:35 PM

also theres one i use where your on the sitting down v bar pull towards you back workout one, instead of pulling it back and using your biceps, just shrug it backwards, i find this one useful.

**Pscarb** · 11-11-2007, 06:42 PM

i have a severe back injury and also cannot do normal deads.....try sitting down on abench and holding DB in your hands then shrug it is very good at targeting the trap muscle..

GOTMILF · 11-11-2007, 08:34 PM

Quote:

Originally Posted by RAIKEY

ok mate,...

well most of what i advised is out then,...lol

tho sometimes i do the bent over rear delt thing but laid face down on an inclined bench,...

spose this would take out the pressure on the spine,...

i reckon even the calf machine shrugs will load up the back mate...

be careful and keep all the new exercises light to begin with,...

Did the calf machine shrug, no problems. I like it, thanx!

**Pscarb** · 11-11-2007, 09:37 PM

be careful with the calf machine shrug i did it for years and the pressure on my neck caused a nerve impingement...

Andy-traps. · 12-11-2007, 10:30 PM

My traps are pretty big and have grown really quickly,wat i do is 4 sets of 12,10,8,6, reps of upright row,then do cable rows kneeling down making sure i squeeze my shoulder blades.same reps n sets.once a week is enough for me.

GOTMILF · 13-11-2007, 03:48 AM

Quote:

Originally Posted by Pscarb

be careful with the calf machine shrug i did it for years and the pressure on my neck caused a nerve impingement...

Thanx for the word of caution, just wondering... what would be the symptoms of impending disaster?

11-11-2007, 04:50 PM	#1 (permalink)
GOTMILF Newbie Trainer Join Date: Aug 2007 Posts: 25	Help with Trapezius muscle workout What is the best exercise to target these things, they seem to progress slower than the rest of things?

11-11-2007, 05:18 PM	#2 (permalink)
RAIKEY Please do not feed the Raikey, it may bite.!! Join Date: Jun 2005 Location: Deepest, Darkest , Yorkcestershire,...Ayup See thee!! Posts: 3,386	Re: Help with Trapezius muscle workout do you deadlift mate? if not then standing shrugs DB or BB isolate the traps nicley,... i also do a kind of reverse flye/shrug.... like you would do for rear delts, bent over , with db's (or cables)...but squeeze the traps together at the top of the movement. TBH,.. OSC is probly th best guy to ask....he'll have a gem of an exercise in a old book sowewhere...

11-11-2007, 05:21 PM	#3 (permalink)
GOTMILF Newbie Trainer Join Date: Aug 2007 Posts: 25	Re: Help with Trapezius muscle workout I should have included more info about me, sorry bud. I had back surgery a few years back and dead lifts I am afraid to do, I don't want to put myself out of action. I have read about the hise method on the standing calf machine. I may try that.

11-11-2007, 05:27 PM	#4 (permalink)
RAIKEY Please do not feed the Raikey, it may bite.!! Join Date: Jun 2005 Location: Deepest, Darkest , Yorkcestershire,...Ayup See thee!! Posts: 3,386	Re: Help with Trapezius muscle workout ok mate,... well most of what i advised is out then,...lol tho sometimes i do the bent over rear delt thing but laid face down on an inclined bench,... spose this would take out the pressure on the spine,... i reckon even the calf machine shrugs will load up the back mate... be careful and keep all the new exercises light to begin with,...

11-11-2007, 05:28 PM	#5 (permalink)
GOTMILF Newbie Trainer Join Date: Aug 2007 Posts: 25	Re: Help with Trapezius muscle workout Thankyou much for the info, I am off to the gym to see what comes next.

11-11-2007, 05:35 PM	#6 (permalink)
Truewarrior1 Hulking Out! Join Date: Jan 2005 Location: london Posts: 1,990 Blog Entries: 6	Re: Help with Trapezius muscle workout also theres one i use where your on the sitting down v bar pull towards you back workout one, instead of pulling it back and using your biceps, just shrug it backwards, i find this one useful.

11-11-2007, 06:42 PM	#7 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 16,576	Re: Help with Trapezius muscle workout i have a severe back injury and also cannot do normal deads.....try sitting down on abench and holding DB in your hands then shrug it is very good at targeting the trap muscle.. __________________ Do not PM or Mail me asking for a source as a BAN may offend

11-11-2007, 09:37 PM	#9 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 16,576	Re: Help with Trapezius muscle workout be careful with the calf machine shrug i did it for years and the pressure on my neck caused a nerve impingement... __________________ Do not PM or Mail me asking for a source as a BAN may offend

12-11-2007, 10:30 PM	#10 (permalink)
Andy-traps. Lets get 2 14 stone!!! Join Date: Oct 2007 Location: Cardiff,Uni Posts: 27	Re: Help with Trapezius muscle workout My traps are pretty big and have grown really quickly,wat i do is 4 sets of 12,10,8,6, reps of upright row,then do cable rows kneeling down making sure i squeeze my shoulder blades.same reps n sets.once a week is enough for me.

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