For being a muscle commonly overlooked during a normal workout, the trapezius is an extremely important muscle to work out for a body builder who desires to achieve good form and perfect posture. For body builders, weak traps become alarmingly recognizable when the lifter is in transition from one pose to another, that could be noticed from front part, back and side poses. A set of good traps can really tie the back together in flexes and poses, and it is really evident when they've not been worked out. We'll go over an amateur workout to introduce trapezius workouts to your own shoulder routine, and then breakdown how to target specific regions of the trap muscle.
Beginning Workout
If traps are some thing you've been neglecting in your routine, it is best to start working them with much lighter trapezius workouts, focusing on convenient movements for overall development of the muscle. The idea here is to create a solid foundation for your traps, and once you've advanced and can determine your weaker points within the different fiber areas, move on and focus on those spots. Make sure to start off with light weights so you can have a feel for the form of the exercise. Along with the movements that focus on the traps as a secondary muscle in your own shoulder routine, try adding these moves in to focus on the traps:
Shrugs: 12 times, 2 sets
Upright Rows: 12 repetitions, 2 sets
Advanced Workout
As soon as you have a solid base that can pinpoint your weak spots on your traps, try adding extra concentration in your routine to these trapezius workouts, depending on what needs work:
Weak Upper Fibers: When executing the shrug, look up on the ceiling, because this will stimulate the upper fibers more during the movement.
Weak Middle Fibers: Put more focus on performing rows, which mainly target the back deltoids muscles, but also gives the middle fibers for the trapezius an excellent workout.
Weak Lower Fibers: Lateral pull downs and pull ups are a good way to stimulate the lower fibers of all the trapezius muscle, which are stimulated as a secondary muscle.
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