Traps program

Another upper trap builder, this movement allows for a greater range of motion on the upward phase. Not employed specifically to target the upper traps, as is the close grip barbell version, it nevertheless puts tremendous pressure on this area and the middle trapezius region. Begin with dumbbells at your sides with palms facing back, pull weights to just below the front deltoid region , and squeeze traps. Slowly lower to starting position stand with your feet, shrug your shoulders and squeeze your shoulder blades.

Note: with all traps movements, maintain the momentum, in a controlled fashion, from the beginning of the set to the end. No swinging and no resting at the bottom of the movement though a slight squeeze and pause is to be achieved at the top. If the weight you are using forces you to rest at the bottom, drop down to lighter dumbbells and continue the rack pul until the prescribed rep range is achieved.

Trapezius training features in both shoulder and back training sessions. For my money, because the traps are part of the back, they should be trained with the back so as to avoid potentially overtraining this area if we work traps with shoulders and train shoulders and back twice weekly, our traps are effectively hammered four times per week.

Also, training trap bar exercises with back we may lift heavier on all traps movements, and avoid shoulder joint injury, because the spinal area will be better lubricated and adequately warmed from the preceding back work. For the purposes of the specialized traps training program to follow, the traps will be worked once a week with back and additionally in their own separate workout.

Schedule traps first in this workout and pick a back training regimen of your choosing but, if possible, be sure to include deadlifts and chins ups, which work all major back muscles as well as significantly targeting the traps. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.

December Intense Chest Workout for Rapid Growth November January How to Stay Fit Over the Holidays Build Muscle Lose Fat October Posted on October 22, November 20, A 12 Week Workout Program. Tags: Back Build Muscle Machines. Join the Onnit Tribe. Andrew Heffernan, C. He is the co-author of two fitness books—The Exercise Cure and Your New Prime—and is a frequent top-five finisher as an age-group triathlete and competitive obstacle-course racer. Andrew lives in Los Angeles with his wife and two children.

Visit him at andrewheffernan. More articles by Andrew Heffernan. We just ask that you try it out for at least two weeks to give it a fair shot. Multiple bottles, foods, apparel and gear do not fall under this guarantee, however, they may be applicable for return.

Fitness equipment, personal care products, knowledge purchases, digital products, and DVDs are not eligible for return or refund. Further details can be found on our Refund Policy support page. Free Shipping. Free shipping is only available in the contiguous U. For media inquiries please contact us at media onnit.

To qualify, simply verify your status during checkout on the payment step. We verify through ID. After verification, your discount will auto-apply on that order and all future orders.

South Region. West Region. How we serve. Learn more about our members and see how you can connect with us! Download Media Guide.

Become A Partner. Mailing Address: P.