The trapezius muscles of the back are precisely that muscle group, which, along with the deltoids, visually harmonizes the figure of an athlete, and can also give a frightening masculine look!
In this article, we will consider exercises for this muscle group.
The trapezoid is divided into several components:
- Top part.
- Middle part.
- Bottom part.
All exercises for the trapeze include each of the listed parts in the work, but each exercise to a greater or lesser degree emphasizes each of them.
We train the trapeze in the gym using free weight
This category of exercises is paramount, exercises using free weight train well not only the muscle group itself, but also the ability to control its contraction, not including additional muscles.
Consider the basic exercises for trapeze using free weight.
Standing Shrug
This exercise accentuates the upper part of the trapezoid and is a classic, basic exercise for pumping this muscle group.
Take the barbell with a pronounced grip (palms down) shoulder-width apart and in a standing position, perform "shrugs upwards", then lowering them down.
Attention! When performing a shrag, it is not recommended to use circular rotation with the shoulders, shaking should be performed strictly in a vertical line.
Next, we consider two common exercises on a trapeze with dumbbells.
Dumbbell Shrugs
This exercise is more suitable for pumping the trapezius muscles of the back, since it will use relatively low weight.
Take dumbbells and do shrugs while standing, or sitting on a bench, strictly vertically up and down.
Attention! Since the weight of the dumbbells is small, it is advisable to pause a couple of seconds long at the peak of contraction!
Dumbbell Shrug
This exercise is performed similarly to the previous one, however, it must be performed at a 45-degree tilt of the body. Slanted dumbbell shrugs accentuate the middle of the trapezoid.
Stand, tilt the body 45 degrees forward and bring the shoulder blades back, pausing at the top point, then, when lowering, completely relax the back muscles so that the arms go down as much as possible.
For convenience, you can also use the inclined bench, leaning on it with the front of the body, this will allow you to focus in detail on the target muscle group.
Attention! The exercise must be performed without bending the arms at the elbows, exclusively the muscles of the back should participate in the movement.
Craving Lee Haney
This is a version of a barbell shrag invented by eight-time Mr. Olympia Lee Haney.
As can be seen in the image, the bar is located behind the body during the exercise. With the grip we perform the same “shakes” along the vertical axis.
Unlike the classic version, the traction of Lee Haney accentuates the middle and lower part of the trapezium, as well as dumbbell shrugs in the slope.
We train the trapeze with the help of simulators
Trainers greatly limit the movement vector and poorly train the neuro-muscular connection. Nevertheless, they are great for pumping and completing your workout. Exercises for a trapeze in the gym in specialized devices will help to perfectly complete the workout, thanks to a quality study.
Shrugs in Smith's Simulator
Smith's machine is famous for having a fixed axis and allows you to perform exercises without a partner. In the case of training the trapezius muscles, when performing a scar, you will not be able to perform circular rotation with your shoulders, which minimizes the trauma of the exercise. In Smith’s car, both classic shrugs and Lee Haney’s traction can be performed. However, Smith's simulator should not be used regularly, but only for the purpose of introducing diversity into the training process. It is advisable to build a training program precisely from exercises with free weights, to stimulate the bone-ligamentous apparatus.
Shrugs in a special simulator
There are a great many types of simulators, including for pumping trapezius muscles. The most common option is shown in the image, but the simulators may differ in their structure, shape, and motion vector. However, their essence remains the same. If in the gym you visit there are trainers for pumping the trapezius muscles, it is very reasonable to add one exercise to their training program with their use. Exercise machines exclude "cheating" and help you to accent precisely the target muscle group. These are great trapeze exercises. But, remember, the use of simulators and isolating exercises is reasonable only in the layout with basic exercises.
Shrugs using a vertical block
This version of shrag is great for the beautiful half, since weights in block exercise machines are limited, this exercise is perfect for pumping and pumping the target muscle group at the end of your workout.
Exercises for the trapeze with the use of simulators one way or another perfectly work out the target muscle group, they should be performed after the basic exercises with free weight.
Basic exercises
One way or another, in the basic basic exercises, the trapezoid is also included in the work, while receiving a load at the initial stages sufficient for full growth.
“Army bench press” and “barbell press behind the head” are the main basic exercises for training deltas, however, the trapezius muscles receive strong stimulation of growth when they are performed, due to the total load on the bone-ligamentous apparatus. Look at the trapeze of weightlifters and powerlifters - this is the merit of basic exercises.
- The draft of the rod in the slope.
Tilt barbell pull is a basic exercise for the back muscles, including trapeziums. It must be included in the training program, as it is an indispensable exercise for developing the thickness of your back. The lower and middle parts of the trapezoid during its implementation receive very strong stimulation of growth, which is sufficient at the initial stages of training.
An exercise that develops almost all muscle groups, but the main focus is on the muscles of the legs, buttocks and back. Deadlift creates a total load on the bone-ligamentous apparatus. It is through the use of large weights when performing deadlift, the trapezius muscles receive maximum stimulation in the final phase of movement.
- Isolating exercises on the muscles of the shoulder girdle.
Performing isolating exercises on the muscles of the shoulder girdle using "cheating" also includes trapezoid work!
- Various variations of swing with dumbbells.
Machs with dumbbells (dilating dumbbells to the sides) train the deltoid muscles of the shoulder girdle, and with the correct technique for performing this exercise, the trapezius muscles should not be emphasized. However, as practice shows, it is the execution of various variations of swing with dumbbells using large weights that gives a significant increase to both your deltoids and trapeze, which have to be included in the work - try it.
- The pull of the bar to the chin.
The exercise is peculiar. Many people recommend performing it without including trapezoid in the work, but in this case, the deltas will receive an insufficient load, due to incomplete reduction. If you are pulling the bar to the chin in full amplitude, then the exercise will give a significant increase in both your deltas and your trapeze!
Training Examples
It is advisable to train the trapezius muscles at the end of the training; they can be pumped both with the back muscles and the muscles of the shoulder girdle.
An example of trapezoid workout combined with back muscles:
- Rod pull to belt 4 x 12.
- Thrust of the vertical block behind the head 4 x 15.
- Shrugs with a bar 4 x 15.
- Shrugs with dumbbells in a slope of 4 x 15.
The option of training the trapezium with the muscles of the shoulder girdle:
- Bench press standing in front of you (army bench press) 4 x 8.
- Superset: swings with dumbbells to the side and swings with dumbbells to the side in a slope of 3 x 12.
- Shrugs with a bar 4 x 10.
- Link Lee Haney 4 x 15.
- The pull of the bar to the chin 3 x 10.
You can arrange the exercises as you wish. The main thing is that training the trapeze should include at least one exercise for the upper part and one for the lower.
It should also be noted that basic exercises for the main muscle groups cannot be neglected, such as squats with a barbell, bench press, deadlift, barbell pull to a belt, vertical barbell bench press.
In other words, the first thing to do is to perform basic multi-joint exercises, such as an army bench press or pull the barbell to the belt, and then perform exercises for the trapeze.
We train trapeze at home!
Outside the gym, the range of shells is not so great, however, at home, you can strengthen the trapeze well.
Consider exercise on the trapeze at home.
Shrugs using improvised means
According to the principle of all the exercises listed above, you can perform shrugs with everything that is "at hand", a good option is to purchase a couple of collapsible dumbbells or a bar, performing standard exercises on a trapeze with dumbbells. But you can also make weights yourself.
Another good option is an expander!
Push ups
This is an analogue of the bench presses, its plus is that in the final phase of contraction, an excellent accentuation of the trapezius muscles of the back occurs.
Perform this exercise, standing on your hands with your feet against the wall, to increase the amplitude, you can rest your hands on supports, for example, chairs or stools.
Static contraction of the target muscle group
You can also use statodynamic training, for this you need to forcefully reduce the target muscle group and achieve maximum muscle contraction for 20-40 seconds. This exercise can be used as a hitch at the end of a workout. You can also use the static-dynamic version of push-ups, standing on your hands.
The most effective exercises
Among all the above exercises, you can choose the best exercises for the trapeze. It:
- Bench press standing (army bench).
- The draft of the rod in the slope.
- Shrugs with a barbell standing.
- Shrugs with dumbbells in the slope.
- Deadlift.
No matter how great the variety of exercises these days, all ingenious remains simple. Perform heavy basic exercises that will create a common potential for the growth of all muscle groups, and only at the end “finish” the target muscle group using simulators and isolating exercises. The trapezius muscles are exactly that muscle group that grows together with large arrays, such as the back and deltas. Train them together!
The result is not long in coming.