Traps Exercises - Videos & Description

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Traps Exercises - Videos & Description

* Barbell Shrugs
* Dumbbell Shrugs
* Jump Shrugs
* Power Shrugs
* Smith Machine Shrugs



In human anatomy, the trapezius is a large superficial muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula (shoulder blade). Its functions are to move the scapulae and support the arm.

The trapezius has three functional regions: the superior region (descending part), which supports the weight of the arm; the intermediate region (transverse part), which retracts the scapulae; and the inferior region (ascending part), which medially rotates and depresses the scapulae.

Terminology

The trapezius muscle resembles a trapezoid (trapezium in British English), or diamond-shaped quadrilateral. The word "spinotrapezius" refers to the human trapezius, although it is not commonly used in modern texts. In other mammals, it refers to a portion of the analogous muscle.

Anatomy

The Trapezoic arises from the external occipital protuberance and the medial third of the superior nuchal line of the occipital bone (both in the back of the head), from the ligamentum nuchae, the spinous process of the seventh cervical (both in the back of the neck), and the spinous processes of all the thoracic vertebrae, and from the corresponding portion of the supraspinal ligament (both in the upper back).

From this origin:

* the superior fibers proceed downward and laterally. They are inserted into the posterior border of the lateral third of the clavicle.
* the inferior fibers proceed upward and laterally. They converge near the scapula and end in an aponeurosis, which glides over the smooth triangular surface on the medial end of the spine, to be inserted into a tubercle at the apex of this smooth triangular surface.
* the middle fibers proceed horizontally. They are inserted into the medial margin of the acromion, and into the superior lip of the posterior border of the spine of the scapula.

At its occipital origin, the trapezius is connected to the bone by a thin fibrous lamina, firmly adherent to the skin. The superficial and deep epimysia are continuous with an investing deep fascia that encircles the neck and also contains both sternocleidomastoid muscles.

At the middle, the muscle is connected to the spinous processes by a broad semi-elliptical aponeurosis, which reaches from the sixth cervical to the third thoracic vertebræ and forms, with that of the opposite muscle, a tendinous ellipse. The rest of the muscle arises by numerous short tendinous fibers.

Innervation

Motor function is supplied by the accessory nerve (CN XI). Sensation, including pain and proprioception, travel via the ventral rami of the third (C3) and fourth (C4) cervical nerves. Since it is a muscle of the upper limb, the trapezius is not innervated by dorsal rami despite being placed superficially in the back.

It is possible to feel the muscles of the superior trapezius become active by holding a weight in one hand in front of the body and, with the other hand, touching the area between the shoulder and the neck.

Actions and exercises

Contraction of the trapezius muscle can have two effects: movement of the scapulae when the spinal origins are stable, and movement of the spine when the scapulae are stable.
[edit] Scapular movements

The upper portion of the trapezius can be developed by elevating the shoulders. Common exercises for this movement are shoulder shrugs and upright rows. Middle fibers are developed by pulling shoulder blades together. The lower part can be developed by drawing the shoulder blades downward while keeping the arms almost straight and stiff. It is mainly used in throwing, with the deltoid muscles.

The upper and lower trapezius fibers also work in tandem with the serratus anterior to upwardly rotate the scapulae, such as during an overhead press. When activating together, the upper and lower fibers also assist the middle fibers (along with other muscles such as the rhomboids) with scapular retraction/adduction.
[edit] Spinal movements

When the scapulae are stable (such as lying on one's back, or using muscles to fix them in space), trapezius contractions can cause spinal movements, particularly the upper fibers on the cervical vertebrae, a co-contraction of both sides can extend the neck.
[edit] Balance

Muscle imbalances, which can heavily affect posture and compromise shoulder health, can result if all three sections of the trapezius are not developed equally.[2]

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Barbell Shrugs

Muscle Group: Traps
Secondary Muscle Groups: Forearns
Exercise: Isolation Exercise
Movement: Barbell
Mechanics: Pull

How to perform Barbell Shrugs.

Stand holding the barbell with an overhand grip just outside of shoulder-width. Elevate your shoulders up as high as possible towards your ears, pause, and lower back to the starting position then repeat.

Barbell Shrugs Videos:

YouTube - Lee Priest doing Barbell Shrugs on the Powertec Power Rack

YouTube - Lee Priest doing Barbell Shrugs on the Powertec Power Rack

YouTube - Weight Lifting Exercises : Weight Lifting Exercises: Front Barbell Shrugs

YouTube - Weight Lifting Exercises : Weight Lifting Exercises: Front Barbell Shrugs

YouTube - How To: Wide-Grip Barbell Shrug

YouTube - How To: Wide-Grip Barbell Shrug

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Dumbbell Shrugs

Muscle Group: Traps
Secondary Muscle Groups: Forearms
Exercise: Isolation Exercise
Movement: Dumbbell
Mechanics: Pull

How to perform Dumbbell Shrugs.

Stand holding a dumbbell in each hand at your side. Elevate your shoulders up as high as possible towards your ears, pause, and lower back to the starting position then repeat.

Dumbbell Shrugs Videos:

YouTube - Weight Lifting Exercises : Weight Lifting Exercises: Dumbbell Shrugs

YouTube - Weight Lifting Exercises : Weight Lifting Exercises: Dumbbell Shrugs

YouTube - How To: Dumbbell Shrugs (Home & Gym)

YouTube - How To: Dumbbell Shrugs (Home & Gym)

YouTube - Dumbell Shrugs

YouTube - Dumbell Shrugs

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Power Shrugs

Muscle Group: Traps
Secondary Muscle Groups: Forearms, Lats
Exercise: Compound Exercise
Movement: Barbell
Mechanics: Pull

How to perform Power Shrugs.

Stand holding the barbell with an overhand grip just outside of shoulder-width. Slightly bend at the hips keep back straight and bar close to your body. As the barbell reaches just above knee level thrust hips forward forcefully. At the initiation of the rapid force, shrug your shoulders upwards powerfully, then return back to the starting position and repeat.

Power Shrugs Videos:

YouTube - Extreme Barbell Shrugs (765 lbs)

YouTube - Extreme Barbell Shrugs (765 lbs)

YouTube - Heavy Shirtless Shrugs, 500 lbs, www.tigerfitness.net

YouTube - Heavy Shirtless Shrugs, 500 lbs, www.tigerfitness.net

YouTube - Lil'Sach Shrugs 585lbs

YouTube - Lil'Sach Shrugs 585lbs

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Smith Machine Shrugs

Muscle Group: Traps
Secondary Muscle Groups: Forearms
Exercise: Isolation Exercise
Movement: Smith Machine
Mechanics: Pull

How to perform Smith Machine Shrugs.

Grasp hold of the barbell with an overhand grip just outside of shoulder-width. Elevate your shoulders up as high as possible towards your ears, pause, and lower back to the starting position then repeat.

Smith Machine Shrugs Videos:

YouTube - Smith Machine Shrug - 4 plates x 15

YouTube - Smith Machine Shrug - 4 plates x 15

YouTube - Athletes.com - Smith Machine Shrug Exercise

YouTube - Athletes.com - Smith Machine Shrug Exercise

YouTube - How To: Smith Machine- Reverse Shrug

YouTube - How To: Smith Machine- Reverse Shrug

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Jump Shrugs

Muscle Group: Traps
Secondary Muscle Groups: Forearms, Back, Legs
Exercise: Compound Exercise
Movement: Barbell
Mechanics: Pull

How to perform Jump Shrugs.

The jump shrug is a favorite among strength athletes for developing upper-back thickness and enhancing explosive vertical movement. The point of this exercise is not to maximally develop the traps but rather increase the speed of the rep, which improves power development. The more power you acquire, the more strength you're capable of on standard shrugs, leading to better development in the long run. This movement isn't meant to take the place of shrugs.

>> Grasp the bar with an overhand grip, hands slightly wider than hip-width apart. Wrap your thumbs around the bar for safety.
>> Stand with your feet slightly wider than hip-width apart.
>> Arch your back, draw your navel inward and keep your chest up.
>> Keep your head neutral, eyes focused forward and arms as straight as possible throughout the movement.
>> While keeping your back flat, press your glutes backward and bend slightly at your knees as you lower the bar down your thighs.
>> Once the bar reaches about mid- to lower-thigh level, explode upward onto your toes while simultaneously shrugging the bar as high as possible without actually leaving the ground.
>> Lower the bar by dropping your shoulders and bringing your heels back to the floor. As the bar reaches the start position, bend your knees to absorb the descending weight. Repeat for reps.

Use this move to kick off your back or shoulder workout (depending on when you work traps), at the start of your trap workout, or add it to a day when you do numerous multijoint exercises, such as deadlifts (see sample workout.)

>> Keep your back slightly arched and your abs tight throughout the move to prevent injury to your lower back. >> Don't hold the shrug at the peak contraction; immediately return to the start position.
>> Keep the bar close to your body. If you find yourself falling forward, then the bar is too far in front of you and you're missing out on the benefits of the exercise and risking injury.
>> To maintain tension in your upper back and traps and minimize involvement of your arm muscles, keep your arms as straight as possible throughout.

Jump Shrugs Videos:

YouTube - Jez Green - Olympic Lifting - The Jump Shrug

YouTube - Jez Green - Olympic Lifting - The Jump Shrug

YouTube - Jump Shrug

YouTube - Jump Shrug