There are many exercises that can be done to target the “traps” or Trapezius muscles. So many times people get stuck on one tired method and use it over and over. There are many weight trainers that think the only way to work their traps is to use an unreasonable amount of weight, which results in ineffective training.

I often wonder why people go to such tiring lengths to work on their traps. Well, I tend to think it’s because they are what truly differentiates a guy from looking like a regular Joe to looking like a body builder.

Your trapezius muscles sit on your shoulders and span from the edge of your shoulders all the way to your neck.

Traps are a muscle that separates the men from the boys. They can be an amazing sight, and can be downright scary, and sometimes just ridiculously big. Big traps can be the difference between you looking like a person that lifts weights and a person that doesn’t. Big traps can be the difference in a fit guy looking like a fitness model, or a bodybuilder. Huge traps basically send a message, they are a statement. What are your traps saying?

Trap Exercises

Most people associate building big traps with “Shrugs.” The shrug is a good exercise for trap development, but it’s not the only one. The shrug has been around for years and is a staple for building traps just as the bench press is for the chest. I can’t deny that the shrug hits the traps well, but I would like to assert to you that there are others moves that can be effective in developing the coveted traps. Below is an effective trap building routine that will deliver excellent results.

1. Shrugs 3 sets X 10 – 12 reps

I had to include those, they really are the start to successful trap training. I know you know how to do shrugs, but here are a few tips. When you fully contract your traps they probably hit the sides of our neck, I know mine do. To fully contract, or lift your traps, push your head forward as far as possible. This will keep them from squeezing your neck and making it feel like you are going to squeeze your head right off. Be sure to contract fully and hold for two seconds before lowering the weights slowly. You could also sit down to ensure proper form.

2. Lateral Raises, with Traps Flared 3 X 12 – 15

This can be a much harder move than the shrug. The first thing you want to do is flare your traps with the dumbbells in your hands. Next you will perform a lateral raise. This is just like a lateral raise done for shoulders, but with your traps flared, most of the pressure is put on your traps. You will want to start with 12 to 15 reps and not very much weight to maintain proper form and get used to the movement.

3. Bent over lateral raises, with Traps Flared 3X10-12

The bent over lateral raise is just like the last move but obviously bent over. This is good for hitting the back of your traps which helps you look more built, defined and strong from behind. You will want to bend at the waist at about a 45 degree angle.

These are two unpopular exercises that will really improve your trap building results. You can just add the exercises into any workout, they would be perfect if you do a split and have a “shoulders day.”

Throw these exercises into the mix and watch your results go through the roof!

Learn more about how to gain muscle. Stop by Klint Newton’s site where you can find out all about the best way to gain muscle.

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