Hey-
I’m looking to target my upper, middle, and lower traps individually. So I’ve been trying to come up three exercises that would isolate each of the sections.
For upper traps I will probably go with BB/DB shrugs. What are some reccomendations for the middle and lower sections?
Oh, and while we’re at it, let’s throw the rhomboids in there.
u wont isolate them parts of the traps
This should cover all your trap-training needs.
Kelso Shrug book:
[quote]Iron Dwarf wrote:
Kelso Shrug book:
http://www.amazon.com/Kelsos-Shrug-Book-Paul-Kelso/dp/1587361167[/quote]
Nice… thanks. For 10 bucks why not… I just ordered it.
MIddle traps do scauplar retraction ona cable row machine
I’ve been trying to thicken mine when viewed from the side, or back. I’ll put the rope attachment on the bottom cable pulley, step back a couple of steps, and shrug moving up and back simultaneously in one motion (kind of like shrugging at a 45 degree angle).
S
how about doing a t-bar row but just shrugging it
Deads do a great job of hitting the overall trap, but if you want to isolate them here are some suggestions.
Upper traps do elevation and upward rotation (shrugs and military press)
Middle traps do retraction (end position of rows, or do a shrug but bent over 90 degrees and pinch back instead of up)
Lower traps do depression and upward rotation (bottom position on a lat pulldown/pull-up; and military press).
Rhomboids do retraction and downward rotation (end position of a row, lat pulldown)
So you can go do shrugs, retractions and depressions if you want to, but a good back program with several varieties of rows/pulldowns/pull-ups and deadlifts should take care of it probably more effectively since you can go so much heavier with the full ROM.
[quote]FightingScott wrote:
all these ronnie coleman videos started playing after i watched that
YEAAAAAAAAAAA BUDDY
AINT NUTTIN BUT A PEANUT…brrrrr
[quote]LiveFromThe781 wrote:
FightingScott wrote:
all these ronnie coleman videos started playing after i watched that
YEAAAAAAAAAAA BUDDY
AINT NUTTIN BUT A PEANUT…brrrrr[/quote]
Yeah. If your mid-traps are lagging, bench 200lb Dumbbells! See what happens!
[quote]FightingScott wrote:
LiveFromThe781 wrote:
FightingScott wrote:
all these ronnie coleman videos started playing after i watched that
YEAAAAAAAAAAA BUDDY
AINT NUTTIN BUT A PEANUT…brrrrr
Yeah. If your mid-traps are lagging, bench 200lb Dumbbells! See what happens![/quote]
Thought this voice would be a lot lower considering how friggin’ big he is…
LOwer traps discussed here:
[quote]FightingScott wrote:
LiveFromThe781 wrote:
FightingScott wrote:
all these ronnie coleman videos started playing after i watched that
YEAAAAAAAAAAA BUDDY
AINT NUTTIN BUT A PEANUT…brrrrr
Yeah. If your mid-traps are lagging, bench 200lb Dumbbells! See what happens![/quote]
who knows, you might start shaking your head every 30 seconds.
[quote]LiveFromThe781 wrote:
FightingScott wrote:
LiveFromThe781 wrote:
FightingScott wrote:
all these ronnie coleman videos started playing after i watched that
YEAAAAAAAAAAA BUDDY
AINT NUTTIN BUT A PEANUT…brrrrr
Yeah. If your mid-traps are lagging, bench 200lb Dumbbells! See what happens!
who knows, you might start shaking your head every 30 seconds.[/quote]
I think when it’s 110’ in your gym, you’d probably do that just to keep from passing out.
[quote]FightingScott wrote:
LiveFromThe781 wrote:
FightingScott wrote:
LiveFromThe781 wrote:
FightingScott wrote:
all these ronnie coleman videos started playing after i watched that
YEAAAAAAAAAAA BUDDY
AINT NUTTIN BUT A PEANUT…brrrrr
Yeah. If your mid-traps are lagging, bench 200lb Dumbbells! See what happens!
who knows, you might start shaking your head every 30 seconds.
I think when it’s 110’ in your gym, you’d probably do that just to keep from passing out.
[/quote]
he bought the gym 200 pound dumb bells but he didnt think to buy an air-conditioner…k
Seriously, all you need to do is fucking eat.
Then heavy ass DLs.
Then heavy ass BB Shrugs.
Then heavy ass DB shrugs.
Is that so hard?
[quote]Short Hoss wrote:
Seriously, all you need to do is fucking eat.
Then heavy ass DLs.
Then heavy ass BB Shrugs.
Then heavy ass DB shrugs.
Is that so hard?[/quote]
In order to get a mid-back and mid-traps like that, it’s going to take more than shurgs.
Rows, Chins, Reverse Flys. That’s what got him such a developed mid-back and mid traps.
I’m not going to pretend like he did Halbert Raises or Face Pulls, but if those exercises are good enough for powerlifters when it comes to muscle building, you’d think they’d be good enough for bodybuilders as well. I’m guessing the majority of bodybuilders probably just don’t know about those exercises.
[quote]FightingScott wrote:
Rows, Chins, Reverse Flys. That’s what got him such a developed mid-back and mid traps.
[/quote]
That should be a given because those are staple back exercises (and delt ex. for the flyes).