Traps

[Badgergrl]

How many of you train your traps? What do you do for them?

I sometimes do shrugs on shoulder day, but that's it. I have so many issues with pain/discomfort in that area that I try to avoid screwing anything up. I feel like I need bigger traps though, so any suggestions?
:popcorn:

[ibarramedia]

How many of you train your traps? What do you do for them?

I sometimes do shrugs on shoulder day, but that's it. I have so many issues with pain/discomfort in that area that I try to avoid screwing anything up. I feel like I need bigger traps though, so any suggestions?
:popcorn:


I do barbell shrugs on back day. It is not too comforable because I do this on my bench press bench. So, my legs are spread out and bars are resting on the lower rest support area shown here.
http://www.pro-fitness.com/photos/flat_bench_press_1.jpg

I lift at my house and don't all the gym equipment found in a regular gym.

[Physedfit]

I do a lot of shrugs but mainly I htink what has built up my traps so much is heavy deadlifting and rack pulls.

[Erik]

heavy deadlifting and rack pulls.

+1 for that recommendation.

[Suzanne]

I do db shrugs and smith shrugs
i have probs there too really tight etc but i think working them has made it better

[Erik]

I sometimes do shrugs on shoulder day, but that's it. I have so many issues with pain/discomfort in that area that I try to avoid screwing anything up.

Prior injury? Something chronic?

[Badgergrl]

Prior injury? Something chronic?

I've always had problems with stiffness/ tension in the neck and traps. I have scoliosis with a curve in my cervical spine, which is probably the cause. That little bundle of nerves right above the collarbone (can't remember what that's called) gives me all kinds of problems.

Thanks for the suggestions! I'm going to start doing rack pulls again. I haven't been able to do deadlifts for back with my ham injury, but I'm going to give these a shot. Thanks for the reminder, Kira. :)

[IslandGirl]

I agree with Kira. Rack deads. The year I was training for figure, I had to be careful about building up my traps cuz' they were growing. But once I switched to bb'ing....I didn't hold back on the rack deads. They work!

[SBT]

I agree with Kira. Rack deads. The year I was training for figure, I had to be careful about building up my traps cuz' they were growing. But once I switched to bb'ing....I didn't hold back on the rack deads. They work!

I concur!! LOVE the rack deads as well!!! And I saw a BIG difference especially in my mi to upper back from doing these in my short off-season last year! :awesome:

[MarianneB]

I don't do anything in particular for the traps, but I do like the deadlifts. Traps seems to be coming along just fine with that. Might change in future, and if I were to do something would be shrugs.

[Erik]

I've always had problems with stiffness/ tension in the neck and traps. I have scoliosis with a curve in my cervical spine, which is probably the cause. That little bundle of nerves right above the collarbone (can't remember what that's called) gives me all kinds of problems.

That bundle of nerves is the brachial plexus. Do you have arm/shoulder weakness, numbness or tingling? What do you mean by "all kinds of problems"? Have you had the scoliotic curve measured?

[Suzanne]

That bundle of nerves is the brachial plexus. Do you have arm/shoulder weakness, numbness or tingling?

I get numbness, tingling in my hands??????

[Erik]

I get numbness, tingling in my hands??????

Definitely some kind of neural impingement - where in your hands?

It could be a lot of things but weak and tight rhomboids often cause rounded shoulders. You'd really need to be assessed to be more accurate. I'd look for a chiropractor who does Active Release Techniques (this is a good starting point - www.activerelease.com)

[Suzanne]

Definitely some kind of neural impingement - where in your hands?

It could be a lot of things but weak and tight rhomboids often cause rounded shoulders. You'd really need to be assessed to be more accurate. I'd look for a chiropractor who does Active Release Techniques (this is a good starting point - www.activerelease.com)

will have to see exactly where but happens alot when doing shoulders and bis

my rhomboids are TIGHT massage therapist cannot even move my scapula but now decrease in Chases salary chiro and massages are out for awhile :banghead:

[Erik]

will have to see exactly where but happens alot when doing shoulders and bis

my rhomboids are TIGHT massage therapist cannot even move my scapula but now decrease in Chases salary chiro and massages are out for awhile :banghead:

Maybe look into doing some self myofascial release with a foam roller - you can get one for probably 10-15 bucks.

[dvsness]

I train traps on chest day.

I like shrugging plates; though the weight only goes up to 45, I like the ability to keep them closer to my body. I also do BB and slightly bent over DB.

[luvdairon]

Where do you usually align the bar for your rack deads? Knee level? i know it can vary, but what do you all usually prefer?

[Erik]

Where do you usually align the bar for your rack deads? Knee level? i know it can vary, but what do you all usually prefer?

Knees

Just make sure you're not squatting the weight up. It should be more a 'hip drive' movement.

[dvsness]

I am too short to do rack deads. :o

[Erik]

I am too short to do rack deads. :o

You could stand on an aerobics riser maybe? My wife has to do that at the one gym we train at - and that allows her to do them nice and heavy.

[Suzanne]

Maybe look into doing some self myofascial release with a foam roller - you can get one for probably 10-15 bucks.

i haveone i use alot on IT bands ouch

will do more on back :D

[Badgergrl]

That bundle of nerves is the brachial plexus. Do you have arm/shoulder weakness, numbness or tingling? What do you mean by "all kinds of problems"? Have you had the scoliotic curve measured?

Yup, that's it! I get tingles in my fingers, pain in the left shoulder that goes under my armpit to the shoulder blade....and more recently in my ribs, but I'm not sure if that's related.
I can't remember the degree of the curve, but it wasn't anything major. My chiro told me that being an athlete makes it more of an issue though.

I go to my chiro once a week, and it has helped tremendously.

[Erik]

Yup, that's it! I get tingles in my fingers, pain in the left shoulder that goes under my armpit to the shoulder blade....and more recently in my ribs, but I'm not sure if that's related.
I can't remember the degree of the curve, but it wasn't anything major. My chiro told me that being an athlete makes it more of an issue though.

I go to my chiro once a week, and it has helped tremendously.

Sounds like forward rotation of shoulders is causing a bunch of referred pain from rhomboids, pecs and scalenes.

Where are you located? Does your chiro do ART?

[SBT]

Sounds like forward rotation of shoulders is causing a bunch of referred pain from rhomboids, pecs and scalenes.

Where are you located? Does your chiro do ART?
I've also had issues dealing with this, but stretching and the foam roller has helped tremendously.

[Badgergrl]

Sounds like forward rotation of shoulders is causing a bunch of referred pain from rhomboids, pecs and scalenes.

Where are you located? Does your chiro do ART?

I'm in Virginia.
No, my chiro's pretty old school. I don't know much about ART, but do you think it would be most effective?

[Erik]

I'm in Virginia.
No, my chiro's pretty old school. I don't know much about ART, but do you think it would be most effective?

Without a doubt. Direct work on the soft tissues. Vertebral manipulation doesn't get into that.

You can see immediate improvements from a good ART appt.

[Badgergrl]

I've also had issues dealing with this, but stretching and the foam roller has helped tremendously.

Lifting in general has helped mine. When I was younger my shoulders were extremely rounded forward.

[Badgergrl]

Without a doubt.

Huh..I'll give it a shot then. I have lots of people to choose from around here.

[SBT]

Lifting in general has helped mine. When I was younger my shoulders were extremely rounded forward.

Well sweet that still gives me hope as well ;)

As there still in some "slight" rounding there, but as you said the weights do help, as building up the thickness in my mid back has just in the last year alone.

[ISABELLE TURELL]

Rack deads are great I also like upright rows for traps

[DANISH DYNAMITE]

I never train traps directly.

[Shawn]

How many of you train your traps? What do you do for them?

I sometimes do shrugs on shoulder day, but that's it. I have so many issues with pain/discomfort in that area that I try to avoid screwing anything up. I feel like I need bigger traps though, so any suggestions?
:popcorn:

http://www.youtube.com/watch?v=BDoA04_GG9c

[Badgergrl]

http://www.youtube.com/watch?v=BDoA04_GG9c

Thanks, Shawn! I'll have to try them like that. Does Tami go real heavy with them or keep it lighter/higher reps?

[Shawn]

You are welcome. Depends on the day. Variety is what I prefer.

The traps work in 3 ways of pulling down, toward the body and lifting the shoulders up. So this variant seems to be effective in two out of three.

[Powder7]

For the gals with that neck/upper back pain...


Heya, just wanted to say that I also have this problem, same arm, same areas of numbness. Severe pain in neck area, too, and knots in the scapula area.

I never knew until now, but after Xrays, I found that have ZERO curve in my neck, and chiro found that the C6 (I think) area has a compressed disc, pinched nerve, early arthritis, and a bone spur. I had NO idea. All I knew was one day the area near the scapula was so knotted up and I was in such pain that I could not move my head.

Mostly, the chiro 'pops' my neck, but it never pops where it needs to. (He says it takes time)

I wanted to tell you that the foam roller does help me somewhat, and a 'traction' device that I bought from Better Back store ($35) also helps a lot. It basically pulls your neck off the nerve and helps if you have that smashed disc thing (over time the disc can regain some thickness back with this, is the idea). (hangs from a door and couterweight is a bag of water). Your chiro would know if that is anything you'd need.

If you have this problem, and haven't gotten it checked out, do. I figured it was stress or rear delt exercises and pulls that were causing it. I believe it resulted from my job, where I sit for hours at a slight angle back, so my head is always forward. I wish I had it checked when it first started, because it's dehabilitating pain, now. You can prevent a lot of the problems I have by seeing someone now. :)

It's probabaly related, but I can't build shoulders easily AT ALL. My traps build easily. I really have to work to feel my shoulders because my posture causes other muscles to do the work. Good luck!

[Bwhite25]

I train traps twice a week... smith machine, barbell, just depends

[Crystol88]

Bump!

Just discovered the coolest shrug variation I have yet seen. Great explanation as to why this is so effective a movement as well.

Medial hang shrug:
http://www.youtube.com/watch?v=utceZth_kJA

If you're looking to add some upper middle back and trap thickness or strengthen your traps for some of the bigger lifts, this movement could sure help, I think. :awesome:

[tammyp]

i never trained them alot and started this off season and see a huge change in my thickness. i do heavy bb shrugs with the fst 7 training method.

[Shelly]

i train traps once a month tops

[VictoriaHamm]

Mine are naturally big, so I don't train them directly. I wish that was the case with abs or calves. :banghead: