It is very rare to see weight lifters performing proper trapezius exercises (well at least in my gym). The lack of knowledge about the muscle is probably what keeps most people from working on it. Most people think that shrugs are the best way to build big trap muscles. Trapezius muscles are made up of three different regions of muscle.
Benefits associated with Trapezius Exercises
Because most people do not understand the importance of having well developed trap muscles, this groups probably gets neglected as bad as calves. The "V" shape area in the upper back is not the only section that needs to be worked. What most people don’t know is that well developed traps help counterweight the chest and front deltoids. Not only will developing this area properly improve posture, but it will decrease your chances of injury while working out in the gym.
Trapezius Physical exercises for Mass
Here are what I feel are the best workouts for each region of the traps. These exercises can easily be added to your back and shoulder routines. Each of these trapezius routines should be carried out in 3-4 sets with 8-12 sets each.
Upper Traps - Shrugs
With the bar in front of you at arms length, grip the straight bar with your hands should width apart. Let your shoulders sag down. After holding this position for one second shrug your shoulders upward. Be sure to squeeze the trapezius at the top of the shrug. Hold that position for about 1 second and then repeat.
Dumbbells can be used for this expressive with your arms held at your sides and the dumbbells at arms length.
Middle Traps - Upright Rows
Grip a straight bar a little closer together than shoulder width. Just like the “shrugs”, hold the bar in front of you at arms length. Your feet have to be at least shoulder width apart for this exercise. Pull the bar straight up until it reaches right under your chin (Your elbows should always be above your hands). Keep this position for about 1 second, slowly lower the bar, then repeat.
Lower Traps - Reverse Dumbbell Flyes
Grab two dumbbells (start off light till you find the proper weight) and bend over at the waist with your feet shoulder width apart. While holding the dumbbells at arms length in front of you, keep your knees bent. This exercise requires that your palms face each other and that you keep your elbows slightly bent. Raise the dumbbells slowly to your back. Hold this position for a second and then slowly lower the dumbbells to starting position and repeat.
Getting Massive Traps
Trapezius exercises are the way to go if you are looking to enhance your physique and reduce personal injury in the gym. If you follow this simple plan, you should be able to achieve all of this. The ultimate tactic to reaching your goals here is making sure you are targeting every region of the trap muscles.