Ten principles of training trapezius

Trapezius exercise ten principles, trapezius exercise is simply said to be two words: shrug, other back and shoulder exercises will also exercise to it.

Don’t neglect the trapezius

The trapezius is often 110 lb dumbbell overlooked because it’s not the so-called “facade muscle,” and it doesn’t work as well as other large muscle groups, nor as well as the chest. This view is a big mistake. Although the trapezius has a limited range of motion, it supports the back of the shoulder and the neck. From an aesthetic point of view, the trapezius is also very important.

2. Pull! Pull! Pull

To make the trapezius “stand up” on the shoulder, it mainly depends on the pull-up of high intensity, and some moderate exercises have little effect. Small or medium weight exercises are OK for keeping shape, but it’s not enough to build thick muscles. It’s suggested to use a grip band to do dumbbell shrugging, plus a heavy upright pull-up. Pay attention to the action to the top, adhere to a moment and then slow down, do not use explosive force or swing to do action.

3. Try to pull up the barbell

The trapezius muscle is more backward than the shoulder muscle. Its upper end starts from the skull, goes down the spine to the back, and connects the shoulder blades to both sides. The main part of it exerts the most force when pulling up the barbell. Lee Hani, who won Mr. Olympia eight times, said: “the trapezius is behind you, so the barbell should be behind you.” You can’t use too much weight in this exercise. You have to get used to it gradually.

4. The trapezius exercises are arranged with the waist and back

The trapezius muscle is connected with the waist and back, and its main action is to pull the shoulder up. Therefore, the trapezius muscle and the waist and back exercise the best effect on the same day, but can also be practiced alone with other large muscle groups.

5. The trapezius should not be over developed

Well developed trapezius is not harmful in itself. But from the aesthetic point of view, if the growth of shoulder muscle can’t catch up with trapezius muscle, it will form the appearance of sliding shoulder and appear narrow shoulder. Once this phenomenon occurs, just pause the trapezius exercise until the proportion is balanced.

6. Shrug straight up and down, don’t rotate

It’s natural for the shoulder to rotate backward when the bell is lifted and shrugged, but it will hinder the contact effect, because many auxiliary muscles will participate in the shoulder rotation. And if the weight is very large, the shoulder joint and spine may be pulled when circling, so pay attention to move straight up and down.

7. It is better to shrug with dumbbell

When doing barbell shrug, both hands must be in front of the body. This is a good way to increase the trapezius muscle volume, but you can’t keep the muscle contraction at the top of the action for a while, which is not conducive to depicting the muscle lines. Using dumbbells can solve this problem, because holding dumbbells with both hands can exert force on the side of the body, and a little backward of the elbows is also conducive to the full contraction of the trapezius muscle at the end of the action, and it can persist for one second and then descend.

8. Don’t be afraid to do it too many times

The trapezius muscle has a high density and has a good response to high frequency. Although some people can get enough stimulation by doing it six times in a group, most people choose to do it 10 times or more, or even 50 times! Unlike the pectoral and shoulder muscles, the trapezius will not be overtired due to too many times.

9. Limited use of grip band

Grip band can help you overcome the limitation of insufficient grip strength in practice, so as to grasp more weight, which is beneficial to the basic growth of muscle. However, when doing shoulder shrugging exercises, excessive reliance on grip band will weaken the development of forearm muscles, and is not conducive to increasing muscle density. Therefore, the use of grip band should be limited to the heavy barbell shrug.

10. Try bending the barbell forward

As the trapezius develops from top to bottom, most of it develops below the shoulder, so most of it develops below the shoulder. Barbell shrug practice, even if it is done very heavy and correct, still can not stimulate the lower part of trapezius. And bending the barbell forward can solve this problem. The specific method is to support the chest and abdomen on the stool, with arms drooping and feet landing. Hold the lighter barbell with both hands and lift it forward until the barbell is shoulder level. Be careful not to use too heavy a barbell.