An athletic physique creates an image of a successful person who, even with a busy schedule, pays attention to appearance. Many of us, due to lack of free time, or due to limited financial resources, try to improve our figure on our own.
Most often, a non-professional approach is used, in which only certain types of muscles are involved. Beginning athletes do not always imagine how to pump up the trapezius muscle at home.
Structural features
This muscle is located at the top of the back and connects to the cervical spine. Three segments are conventionally distinguished. The upper section allows movement of the shoulders. The middle part is located between the shoulder blades and lifts them upward. The hem connects to the bottom of the shoulder blades and is responsible for lowering them. Thus, the muscle is necessary for turning the head up and down, moving the shoulders vertically and horizontally, and moving the shoulder blades up.
Comment from the clinic's nutritionist:
Maintaining body weight in tone ensures the correct strength load when performing basic exercises. At the same time, excellent posture is maintained and deformation of the cervical spine is eliminated. Systematic exercise to maintain muscle tone reduces the risk of chest and shoulder injuries in the future. However, inexperienced bodybuilders do not know how to quickly pump up the trapezius at home and make mistakes that lead to injuries. To avoid such problems, you need to not only correctly calculate the volume of loads based on the capabilities of your own body, but also take into account a number of other factors: from proper nutrition to a well-chosen training program. By contacting our clinic, you can receive individually developed recommendations for eating and exercise that will not harm your health, but, on the contrary, will help you achieve the desired result most effectively.
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Strap on and pull weights
Some people are convinced that straps are for weaklings and you can develop a much stronger grip without them.
“I’ve never heard a conversation begin with the words: wow, what strong hands you have! If you want to build powerful, big muscles, wear straps and lift real weights,” Capurso says.
The grip will always be your weak link when it comes to training the large and powerful muscles of the back, including the trapezius. If your grip betrays you before your traps are truly tired, you will never be able to reach their full potential. Most strong guys can do shrugs with a 200 kg barbell, and only a few are able to hold the prohibitive weight without belts for an entire set of 12 repetitions.
There is no reason to think that using wrist straps is “cheating” or that it is “uncool.” Considering that you are training to create an ideal body, you should only worry about training your muscles as intensely and effectively as possible. So wrap up your straps to hold heavy weights!
Tips for structuring lessons
- To increase the tone of the trapezius, use an exercise to develop the upper part, which is called “shrugs”. When performing it, you need to raise and lower your shoulders under load, but do not rotate them. Most athletes do not follow the execution technique. During the exercise, you cannot use the muscles of the forearms and biceps. To minimize their work, wrist straps are used. It is recommended to keep your elbows straight. It is in this situation that she will swing.
- The correct load is to achieve maximum amplitude. It is not advisable to choose a heavy weight. During the pumping process, the upper part of the muscle contracts intensively.
- To reduce compression of the cervical spine, the chin should not be pressed to the chest.
- To keep your body in shape, you need to repeat the same exercise many times, using light weight. We pump the trapezoid so that it quickly fills with blood, alternating shrugs with traction movements. Be sure to use the shoulder girdle. Each approach is completed with a reduced weight, increasing the intensity of the repetitions. Tasks are performed at short intervals in 2-3 stages.
- To maintain tone, it is enough to exercise once a week. It is advisable to combine exercises with deltoids and pumping the neck muscles. One of them should not be long, but intense. To pump up, 2-3 exercises are enough. At each training session, tasks are alternated, the order can be changed at your discretion. Such planning will yield positive results faster.
- It is necessary to strictly control your posture when pumping the trapezius. A slouched back, especially in the shoulder area, makes it impossible to pump up the muscles due to limited range of motion.
- Moderate exercise gives better results than excessive exercise. Overload leads to a deterioration in the blood supply to the neck and muscles, and general blood circulation is disrupted. When performing shrugs, you should not rotate your shoulders at their highest point. In combination with heavy weight, such exercises have a detrimental effect on the muscular corset, in particular on the rotator cuff. Lowering and raising weights in one plane without additional movements is considered correct.
More reps!
In shrugs, the amplitude is very small, therefore, in order to obtain adequate stimuli, you need to do more repetitions than usual. Typically, the standard 8-12 schedule does not give the trapezius muscles sufficient time under tension; you need to move to 12-15, or even 15-20 repetitions per approach.
“In my trapezius training, I like to use the principle of increasing intensity and volume,” Capurso shares his experience. — I set a working weight with which I do 15 repetitions at the limit, and continue the approach until I can perform at least one more repetition. The technique may suffer a little in the end, but if you use the right cheating techniques, you will overload the muscles and take the training to the next level. Take 2 minutes to rest, regain your breathing and return to the apparatus until you complete three sets.”
As soon as you increase the number of repetitions, you will immediately feel pain in the trapezius, which signals muscle growth.
How to pump up the trapezius correctly: recommended exercises
Comment from the clinic's nutritionist:
Many complexes have been developed that affect various parts of this muscle either locally or as a whole. Systematic exercises increase the strength of the back muscles. To evenly pump the entire body, it is recommended to combine them with each other. The upper muscles are toned by shrugs, the middle ones by holding a barbell, dumbbells or weights with both hands between the legs, the lower ones by lifting weights above the head. Remember that too much enthusiasm for beginners can lead to disastrous results. Therefore, before you start training, you need to know the permissible amount of load. After diagnostics, our clinic’s specialists will help you adjust the exercises and offer a well-chosen and most effective fitness program, with the help of which your figure will become slim and toned.
Shrugs with a barbell
During the pumping process, the barbell is in front, so only the upper muscles are tensed. The maximum amplitude must be observed. The swings are performed as if they want to touch their temples with their shoulders. The use of heavy rods is allowed. When pumping with heavy weights, the lower muscles are stretched. An athletic belt and the use of wrist straps will help stabilize your weight.
To prevent the shoulder girdle from being involved, the grip is made in the middle, they try to keep the barbell as close to the body as possible; self-deception in this situation is unacceptable. During the lesson, it is recommended to adhere to the permissible weight for a certain category of athletes: women - up to 8 kg, men - no more than 16 kg. In a lying position, movements are performed rhythmically, avoiding jerking, otherwise the pressure on the ligamentous apparatus will increase.
Shrugs with dumbbells
This complex pumps up the middle trapezius muscles of the back, and we’ll take a closer look at how to pump them up correctly. Dumbbells load the joints more smoothly, so women are allowed to choose equipment from 5 kg, men - from 15 kg. It is necessary to perform more repetitions using light weight. This approach increases the filling of muscles with blood. When lifting weights, the load is fixed on the deltoids; after the weight moves beyond the shoulder line, the muscle is pumped.
It is necessary to ensure that the hands are directed inward and the arms are not bent, including at the elbows. This approach optimizes the work of the desired muscles, not arm strength.
Many people do not know how to properly swing the trapezoid at home so as to also use the bottom. The exercise is done while sitting on a bench, leaning slightly forward. This position changes the vector of work, so the upper scapular muscles are intensively activated. The bottom is pumping. The biceps should not be involved, otherwise there is a high risk of injury to the shoulder joints. It is advisable to replace tasks 2 times a month.
Shrugs using a pulley machine
Pumping is carried out using the lower block; it is recommended to choose a wide handle. The shoulders are directed upward, leaning back, controlling the position of the back for evenness. With this approach, the middle trapezius is intensively worked, as well as the deltoid muscle in the back. The efficiency of the exercise increases due to strong stretching of the lower part of the muscles. The back looks lumpy and more massive.
Shrugs with a barbell behind your back
Used for intensive work on the bottom. It can only be performed by athletes who have a well-trained muscle frame. The shoulder girdle is pre-stretched well. It is best to choose a Smith machine. Not everyone knows how to pump up a trapezoid at home, or what rules need to be followed. In order for the bar to drop as low as possible, relax the bottom of the shoulder. The barbell is held up very close to the back, controlling the back for evenness. In this case, the body is best pumped. The more the bar deviates from the back, the better the lower delts contract.
Barbell row with movement to the chin
The load goes simultaneously to the trapezius muscle and shoulders. The elbows must be placed above the placement of the hands. This narrow grip allows you to develop maximum amplitude and fully load the muscles. An alternative to this exercise is dumbbell rows using a close grip, or a Smith chin lock, or a sandbag chest raise.
Deadlift
Several options can be used. Instead of dynamic tension, the trapezoid experiences powerful static tension throughout the entire session. Experienced athletes are advised to use heavy weights, which allows them to increase muscle volume. Sumo, dumbbell, trap bar, or Romanian deadlifts can be used. They equally affect the entire area of the muscle.
Bent-over dumbbell row shrugs
Bent-over dumbbell rows work all the back muscles, as well as the rear deltoids. By introducing shrugs into this basic exercise, we get, in addition to everything, an increased emphasis on pumping up the trapezius. The classic dumbbell row technique is well known to everyone:
- Place one arm and leg on the support, giving your body an inclined position. Bend at the waist; under no circumstances should you round your back.
- Take a dumbbell in your free hand. Next, you should row the dumbbell upward by bending your elbow. The distribution of the load on the muscles will depend on the position of the elbow in relation to the body and on its trajectory upward, so perform the version of this exercise that suits your tasks.
- However, do not forget that we decided to complicate this exercise by introducing an element such as shrugs. This is done like this: before you start the dumbbell row, pull your shoulder as high as possible and only after that do the row, maintaining this shoulder position throughout the entire movement cycle.
- Only after lowering the dumbbell down, lower your shoulder and relax.
You will feel how much more efficiently the trapezius is loaded when performing this type of deadlift. This version of the dumbbell row allows you to work out the muscles involved in this exercise, and as a bonus, pump up the trapezius muscle to the desired volume.
How to build a workout
Regardless of the purpose of the training, the set of workouts is almost the same. Most methods are equal in terms of load intensity. They can be used at any stage of the workout, with the exception of deadlifts. Before pumping up the trapezoid at home, you need to select 2-3 exercises so that they work as hard as possible to pump it up. Beginning athletes can structure their training in this way:
- intense tension - the training is performed actively until complete fatigue, it is enough to select 2 names, doing it for as long as possible;
- intervals - do 4-5 tasks with large intervals between approaches, to ensure restoration of the muscles involved, 4-5 stages will be needed;
- increasing weight – the complex increases the athlete’s strength and endurance, the weight is increased after each approach, it is enough to perform 2-3 exercises, increasing the weight on the last one to the maximum permissible;
- pumping - choose the maximum weight with an increased number of repetitions, perform it for two exercises.
To improve the result, gradually increase the weight and combine several methods. All you need is a kettlebell, dumbbells and a barbell. Exercising on horizontal bars also pumps up muscles, but due to the static load, it is quite difficult to track their effect. Athletes are often interested in how to pump up the trapezius at home, so as not to overdo it. The technique is selected individually, taking into account physical capabilities. Training can be alternated by day. To increase strength indicators, it is recommended to choose the first and third varieties, and to form relief outlines, the second and fourth methods are appropriate.
Comment from the clinic's nutritionist:
In order for the training to bring maximum effect, you must follow a diet. There is no need to eat unhealthy foods; the diet is balanced. It is advisable to increase the volume of protein foods, but also include carbohydrates and fats. Portions should be small, but such that they replenish the pumped calories. When creating a menu, it is recommended to pay attention to the sports nutrition diet. The athlete must consume large amounts of water. Training is combined with sufficient rest so that the body has time to recover after intense exercise. One workout lasts about an hour, you need to set aside 7-8 hours for sleep.
When forming the volume of the trapezius, you should pay attention to exercises with your own weight. These include classic push-ups, planks, Cobra, and exercises on the horizontal bar. During the push-up process, the lowering is performed until the chest touches the hands. In this case, the elbows are pressed as close to the body as possible, and the back, arms and hips are placed in one line. The press is performed very slowly to thoroughly work each muscle. It is enough to do 3 sets of 30 times.
"Cobra" resembles a classic plank. The initial position is a plank. The athlete smoothly lowers himself onto his stomach as high as possible, raising his legs, arms and shoulders up. You need to hold this position for as long as possible, at least 1 minute. Many athletes use exercises once every two weeks to pump up their trapezius. Despite the fact that the muscles are adductors, at least one workout per month should be completely devoted to their full development. With the right approach, they quickly increase in volume.
Horizontal bar for pumping
Beginning athletes do not know how to pump the trapezius muscle on the horizontal bar. Such exercises are appropriate as additional stress, but can also be used instead of the main workout in situations where trips to the gym are limited. First, it is necessary to perfect the execution technique, and only after that gradually increase the power load. Pumping is done with push-ups.
There are two ways to conduct training. They differ in the location of the maximum point. At the first, the athlete must reach the crossbar with his chest. With the second method, you need to point your head behind the horizontal bar. The technique of performing the two methods does not differ. Starting position – grip with arms wide apart, legs crossed and knees bent. This arrangement makes it easier to perform and reduces the need for outside help when doing pull-ups.
While lifting the body, your elbows should be down and your head should be looking straight. Below we will consider the features of performing movements, how to properly pump up the trapezius. It is recommended to carry out movements slowly, without jerking when exhaling. When you reach the maximum height, you need to pause, fix the body, then gradually lower to the starting position. In the first stages, it is recommended to repeat the exercise 10-15 times in 4 approaches, gradually increasing the load to the maximum. Between approaches, be sure to organize a break of 2 minutes to restore the muscle.
Such exercises are basic, but you should not assume that they are suitable for absolutely everyone.
If you want to get a toned and pumped up figure, first of all, you should proceed from the principle “do not harm yourself.” Therefore, for an individual set of classes, it is better to contact specialists. At Elena Morozova’s clinic, you will receive an optimal body correction program and fit nutrition so that the training process brings only effective results without compromising your health. Look at our Clients' Acknowledgments and Success Stories - View
