If you’re wondering how to get big traps, we can’t blame you. There is just something fearsome about huge trap muscles. The muscles of the trapezius provide a man the appearance of power and strength.
While many bodybuilders, fitness enthusiasts, weight trainees, and other gym members tend to focus a big deal of their attention on their lats, too many of them neglect training and developing their traps into bigger traps. When properly and fully developed, the trap muscles complete one’s physique, making it look much more powerful and thicker. Let’s take a look at the best trap workouts for mass!
If you want to learn how to get big traps, then Deadlifts are the way to start. Even though it doesn’t directly aim at developing bigger traps the way rows and shrugs effectively do, the deadlift is the best trap workout overall out there. Take a good look at any great deadlifters’ traps for proof of this claim.
The huge loads that the deadlift workouts let one use, combined with the great stretch that this specific movement places on the upper back and traps, lead to serious trap stimulation. If you have ever performed a set of deadlift exercises to failure, then you probably felt as if your trapezius muscles were screaming at the end of them.
Even when you don’t exactly feel that the traps are working during the deadlifts, they definitely are. The optimal way of building huge traps with deadlifts is to simply make use of the same heavy weights during the four to six rep range. Make sure to perform a certain form of deadlift exercise every single week, and you’ll see your bigger traps take off in no time.
2. Barbell Shrugs
Even though deadlifts are most certainly one of the top trap builders, barbell shrugs come at a very close second spot. This particular movement is a major favorite for additional tap work among bodybuilders.
Just like the mentioned deadlift, the barbell shrugs enable users to use extremely heavy loads. Even though the motion range is quite small, this specific muscle group tends to respond very well to big loads and wide stretches more than just big motion ranges.
The advised way to do shrugs for huge traps is to make use of a good set of straps and load that barbell up. Do not, however, get carried away with that weight, but do not think you need to use a super-strict form as well. If you want to build huge traps, you must master this exercise!
3. Barbell Rows
Even though the vast majority of individuals perform barbell rows more for the rhomboids or lats, we have found that these are also one of the most productive exercises for traps. The best technique for using barbell rows for development of traps is to incorporate a waist bend of around 45 degrees. Make sure to wear wrist straps and a belt if you need too, and row whatever weight you’re using to the lower area of the stomach.
4. Face Pulls
This is regarded as one of the more underrated exercises out there, bot for upper back development in general and traps in particular. For the previous few years, we have noticed that those who perform several sets of these during the end of each workout, trap development tends to skyrocket.
This specific movement is basically a row to the forehead or the fact. Connect a particular rope attachment to a high pully on the cable station, and make sure to row in down to the face. You may use an underhand or overhand grip.
Unlike the previously mentioned exercises, face pulls are optimally performed with higher repetitions with a moderate weight class. You need to really feel the rear delts and traps moving, and should maintain the movement controlled and slow paced.
5. Hang Cleans
The majority of bodybuilders don’t perform cleans very often, but these can be one of the strongest trap builders in any existing weight-lifting arsenal. The meteoric nature & potential for heavy loads has this exercise in the category of best trap workouts for mass out there.
Fortunately, one does not need to be a lifting coach in order to get the proper form of the hang clean. Simply deadlift your weight up to its standing position to begin. Start by jerking the upper body in an upwards position, shrugging the shoulders as hard as you can while bringing the arms up to shoulder your bar.