Fitness

8 TRAP WORKOUTS FOR MEN AT THE GYM FOR BODYBUILDING

Trap workouts for men is a fitness program that targets the trapezius, or trapezoid muscles, which is a key to a well

developed, awe-inspiring back. Besides sculpting your back and shoulders, trap workouts improve strength in nearly

every upper body lift. In fact, traps are the key to scapular and spinal movement, which can free you from the

shackles of triangular-shaped-muscles.

 

To build your trap muscles “it’s important to target your trap muscles from a variety of movements that include

loaded carries, Olympic lifting variations, upper back exercises, and overhead movements,” says Joel Seedman, P.h.D.,

strength and performance specialist and the owner of Advanced Human Performance in Atlanta, Georgia. It’s also

necessary to incorporate proper posture, spinal alignment, and scapular position on all exercises to activate your

targeted muscles efficiently.

8 TRAP WORKOUTS FOR MEN AT THE GYM FOR BODYBUILDING

The following exercises employ all of these components

 

1.     Hex Bar Deadlift

Hex bar deadlift is an all-in-one trap workout that crushes your entire body while inducing hypertrophy in your traps

and upper back. It works on your core, upper body, and lower body all at once.

8 TRAP WORKOUTS FOR MEN AT THE GYM FOR BODYBUILDING

How to do it

  • Load the hex bar with the weight of your choice.
  • Stand in the center of the hex bar with your feet hip-width apart.
  • Bend at your hips and knees as you grab the handles of the hex bar.
  • Raise your hips p slightly, keeping your back flat, to create tension in the back of your legs.
  • Keeping your back flat and shoulders relax, drive your heels through the ground as you stand p straight.
  • Squeeze your glutes at the top of the lift to ensure you get a full hip extension.
  • Then continue to hold the handles as you lower the weight to the ground with control.
  • Ensure that your chest is open and back flat.
  • Do 3 sets of 12.

Benefits

  • This trap workout reduces lower back pain.
  • Gives the body more explosive strength.
  • Gives awesome looking shoulders.

2.     Barbell Shrugs

Barbell shrug is an excellent trap workout that focuses mainly on the upper traps and is the best option when it

comes to activating and developing upper muscles.

8 TRAP WORKOUTS FOR MEN AT THE GYM FOR BODYBUILDING

How to do it

  • Stand tall while holding the bar in an overhand grip with your hands just outside your thighs.
  • Lift your shoulders straight up, hold for one or two seconds in this elevated position, then lower them back to the start.
  • Ensure to keep your shoulders back and your spine and elbows straight, throughout the exercise.

Benefits

  • It strengthens your traps, which strengthens the stability of your shoulder blades, keeping your shoulders tall, and the upper back straight.
  • Also, It gives great support to your neck, preventing your head from falling forward.
  • It allows individual trapezius isolation, so you can concentrate on growing your traps better.

 

Read also

BEST CORE EXERCISES FOR BEGINNERS AT HOME

 

3.     The Barbell High Pull

This explosive lift hits all the power look muscles at once: mid-back, rhomboids, rear delts, and traps. It as well builds

the posterior chain.

8 TRAP WORKOUTS FOR MEN AT THE GYM FOR BODYBUILDING

How to do it

  • Stand with feet shoulder-width apart, holding the barbell just in front of your shins.
  • Your grip placement should fall about a hand’s width outside of each leg.
  • Keeping your glutes and abs engaged, pull the bar upwards in one controlled movement, keeping it close to your body.
  • As the bar rises, shrug your shoulders to pull the bar as high as possible.
  • Slowly lower back to the starting position.

Benefits

  • It increases posterior chain development.
  • Also, It is a foundational cross-fit movement.
  • It brings about metabolic conditioning.

8 TRAP WORKOUTS FOR MEN AT THE GYM FOR BODYBUILDING

4.     Farmer’s Carry

Heavy carries are some of the best bangs for the buck exercises you can do, so it should come as no surprise that

your traps stand to benefit from a few loaded laps around the gym. Ensure to keep your shoulders and back

engaged throughout since slouching will kill your back and core gains.

8 TRAP WORKOUTS FOR MEN AT THE GYM FOR BODYBUILDING

How to do it

  • Hold a weight, either dumbbells or kettlebells, in each hand at your sides.
  • Engage your core and back, holding a strong, upright posture.
  • Take even, measured steps, controlling the weight and maintaining your posture for either a set time or distance.

Benefits

  • This trap workout helps one gain muscle mass and hypertrophy.
  • It increases grip strength, which can help you grip and rip heavier barbells and objects while maintaining proper technique and control.
  • It enhances core stabilization and bracing.

 

You can also read

8 UPPER BODY WORKOUT AT HOME FOR BEGINNER BODYBUILDING, MEN, WOMEN

 

5.     Barbell Row

Rowing exercises target your middle and lower traps and rhomboids, muscles that help keep your shoulder blades

from moving as you lift a weight. Unstable shoulders can limit your strength in exercises for your chest and your

arms.

8 TRAP WORKOUTS FOR MEN AT THE GYM FOR BODYBUILDING

How to do it

  • Grab the barbell with an overhand grip that’s just beyond shoulder width, and hold it at arm’s length.
  • Bend at your hips and knees and lower your torso until it’s almost parallel to the floor.
  • Keep your back naturally arched.
  • Pull the bar to your upper abs and squeeze your shoulder blades toward each other.
  • Pause, then, slowly lower the bar back to the starting position.

Benefits

  • This trap workout works on your upper back muscles, your middle and lower traps, your rhomboids, and the stabilizer muscles in the back of your shoulders.
  • It will help you build a stronger back.
  • It reinforces proper hip flexion.

 

6.     Hang Clean and Hang Snatch

Looking for an excellent way to build great traps? The hang clean and hang snatch is the better option for Trap

workouts for men. This Trap workouts for men is user-friendly and a great way to develop upper back and trapezius

muscles.

8 TRAP WORKOUTS FOR MEN AT THE GYM FOR BODYBUILDING

How to do it

  • Starting from a tall standing position with the bar in your hands, hinge over at the hips until the barbell is just above your knees.
  • Ensure to keep your hips set back and back slightly arched.
  • Extend your hips forward and shrug your shoulders forcefully, allowing the weight to ride up along your body.
  • From here, catch the barbell on your shoulders for the clean or above your head for the snatch.

Benefits

  • It generates a well-sculpted athletic shoulder.
  • Also, It is responsible for body posture, moving, rotating, etc
  • It makes one’s shoulders bigger and thicker.

 

7.     Barbell Wide-Grip Shrugs

With these effective Trap workouts for men, you can work on your upper traps along with central point traps and

rhomboids to a small extent.

8 TRAP WORKOUTS FOR MEN AT THE GYM FOR BODYBUILDING

How to do it

  • Having the barbell in the squat rack, hold that bar with the grip which is almost 1 ½ shoulder-widths apart.
  • Now step out from squat rack and make the stand straight with the knees bending slightly.
  • Lift up your arch and stand lower back a bit, by keeping your arms straight.
  • Shrug the shoulders in an upward motion to the shoulder levels while inhaling as you do so.
  • Now lower the shoulders and breathe out.
  • Do 3 sets of 12.

Benefits

  • It traps great weight to the upper muscles.
  • Also, It improves body coordination and posture.
  • It gives the shoulder an athletic look.

8.     Face Pulls – Trap workouts for men

Aiming the middle trapezius posterior and rhomboids, face pulls is a very effective postural exercise as well as an

an excellent antidote for performing pulling exercises.

8 TRAP WORKOUTS FOR MEN AT THE GYM FOR BODYBUILDING

How to do it

  • Place an adaptable pulley-machine on the height of your eye and attach it with a cable handle.
  • Now hold the handle ends and step backward in a staggered position and set your arms stretched out in a straight line in the front.
  • Leading with the help of the elbows, twist your arms and drag your hands towards the ear to the point when the handle touches the face at the eye-level.
  • Now slowly extend arms back to the beginning position and then repeat.
  • Repeat 15-20 times.

Benefits

  • It enhances excellent neck support and great upper back support.
  • Also, It gives better spinal column stamina and support.
  • It strengthens trapezius which in turn supports your shoulders.

CONCLUSIONS

No matter what your fitness goals are, developing a stronger trap is an epic way to improve your shoulders, enhance

upper body strength builds more supports for your neck, acquire mass body-building, and hence become a better

competitor.

8 TRAP WORKOUTS FOR MEN AT THE GYM FOR BODYBUILDING

 

Join The Discussion