neck(trapezius) excersizes?

ALPINEMSIX · 08-01-2007, 01:33 AM

So the only trapezius/neck excersize i know is the "shoulder shrugs" where u take the dumb-bells and while holding them with ur arms straight u pull up and then back down again.

any other excersizes i can do?

SurreyF1 · 08-01-2007, 02:03 AM

hello again

i do shoulder exercises for my shrugs, and i can feel that they work pretty good as an alternative to doing shrugs

ugh i'm horrible at explaining how to do this haha......
well i'll hold dumbbells on each side (20lbs for me) and raise them with my arms fully extended, not bent....
so you hold the weights where your hips are, and raise them to your sides, not to your front........ i lift them until my arms are level with my head, then back down

it works the shoulder primarily but i can def feel it in my traps the next day...
hope this helps to change things up a little.....

M3_POWER · 08-01-2007, 02:43 AM

Traps were a weak point with me, and I wanted to get them to grow quick. Since hitting them hard for about 3 months now, I've seen great gains. I hit them 2-3 times a week. I will usually do a couple heavy days with a lot of sets (10-15) with reps around (8-15). I will throw in a light day for my traps with higher reps and less sets (5-8 sets/ 12-15 reps). I will always mix up my exercises. I will switch back and forth from dumbbell/barbell/machine shrugs. I will do behind the back shrugs once a week as well. I also incorporated a new exercise that my friend showed me. I would use an incline bench and lie facing the bench. Traps should be treated like calves; you need to hit them frequently, hard, and with many heavy sets/reps due to their fast recovery..... Hope this helps!

Dalton · 08-01-2007, 06:39 AM

Power Cleans work them pretty well.

46_coupe · 08-01-2007, 10:49 AM

Traps are probably my easiest stimulated muscle hands down. All I do are heavy shrugs and an array of cleans and they grew!

User Name · 08-01-2007, 11:06 AM

Lateral raises, go as high as possible (i.e. past horizontal with the floor).

BeRzErKaS · 08-01-2007, 05:47 PM

Quote:

Originally Posted by imola4.8isWA

So the only trapezius/neck excersize i know is the "shoulder shrugs" where u take the dumb-bells and while holding them with ur arms straight u pull up and then back down again.

any other excersizes i can do?

Try switching from dumb bell shrugs to barbell shrugs.

Palms up, palms down, close grip, wide grip, arms straight, arms bent, bar in front of you, bar behind your back..etc...etc...etc....

Deadlift day is a good day to hit the traps too since you already have the bar loaded up HEAVY.

BrianJ1888 · 08-04-2007, 12:52 AM

when I played football in HS, we had machines that were designed to work the neck muscles in 4 directions. it was basically a pad attached to a lever that you dropped plates on. you just pushed against it, raising the weights. 90lbs on that was standard. you could probably find this machine at a good gym.

bimmerchop · 08-04-2007, 09:22 AM

http://www.exrx.net/Lists/ExList/BackWt.html

08-01-2007, 01:33 AM	#1
ALPINEMSIX Registered User Join Date: Mar 2004 Location: Bellevue, WA Posts: 1,237 My Ride: Msix View My Garage	neck(trapezius) excersizes? So the only trapezius/neck excersize i know is the "shoulder shrugs" where u take the dumb-bells and while holding them with ur arms straight u pull up and then back down again. any other excersizes i can do? __________________

08-01-2007, 10:49 AM	#5
46_coupe Registered User Join Date: Dec 2005 Location: North America Posts: 1,602 My Ride: is lame View My Garage	Traps are probably my easiest stimulated muscle hands down. All I do are heavy shrugs and an array of cleans and they grew! __________________ "As soon as you're born, you start dying, so you might as well have a good time" - Cake

08-04-2007, 09:22 AM	#9
bimmerchop Registered User Join Date: Apr 2002 Location: CT Posts: 11,007 My Ride: spins 4 View My Garage	http://www.exrx.net/Lists/ExList/BackWt.html __________________ - Rich - Flickr - Stage 3+ TiAL B5 S4 "A turbo: exhaust gasses go into the turbocharger and spin it, witchcraft happens and you go faster." - Jeremy Clarkson euro.techniks EPL \| TiAL \| SDR \| APR \| Stratmosphere \| 034 \| ASP \| SPEC \| Fidanza \| STaSIS \| H-Sport \| AWE \| H&R \| StopTech \| BBS

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08-01-2007, 02:03 AM	#2
SurreyF1 Registered User Join Date: Oct 2006 Location: Nowhere Posts: 17,689 My Ride: BMW View My Garage	hello again i do shoulder exercises for my shrugs, and i can feel that they work pretty good as an alternative to doing shrugs ugh i'm horrible at explaining how to do this haha...... well i'll hold dumbbells on each side (20lbs for me) and raise them with my arms fully extended, not bent.... so you hold the weights where your hips are, and raise them to your sides, not to your front........ i lift them until my arms are level with my head, then back down it works the shoulder primarily but i can def feel it in my traps the next day... hope this helps to change things up a little.....

08-01-2007, 02:43 AM	#3
M3_POWER Registered User Join Date: Nov 2004 Location: Las Vegas Posts: 1,074 My Ride: 2005 M3 View My Garage	Traps were a weak point with me, and I wanted to get them to grow quick. Since hitting them hard for about 3 months now, I've seen great gains. I hit them 2-3 times a week. I will usually do a couple heavy days with a lot of sets (10-15) with reps around (8-15). I will throw in a light day for my traps with higher reps and less sets (5-8 sets/ 12-15 reps). I will always mix up my exercises. I will switch back and forth from dumbbell/barbell/machine shrugs. I will do behind the back shrugs once a week as well. I also incorporated a new exercise that my friend showed me. I would use an incline bench and lie facing the bench. Traps should be treated like calves; you need to hit them frequently, hard, and with many heavy sets/reps due to their fast recovery..... Hope this helps!

08-01-2007, 06:39 AM	#4
Dalton I'm hot 'cause I'm fly Join Date: Dec 2002 Location: NY Posts: 4,811 My Ride: goes wshh View My Garage	Power Cleans work them pretty well.

08-01-2007, 11:06 AM	#6
User Name Registered User Join Date: Oct 2006 Location: NJ Posts: 117 My Ride: 330xi View My Garage	Lateral raises, go as high as possible (i.e. past horizontal with the floor).

08-04-2007, 12:52 AM	#8
BrianJ1888 Registered User Join Date: May 2005 Location: Miami/Gainesville Posts: 564 My Ride: 330i ZHP Imola Red View My Garage	when I played football in HS, we had machines that were designed to work the neck muscles in 4 directions. it was basically a pad attached to a lever that you dropped plates on. you just pushed against it, raising the weights. 90lbs on that was standard. you could probably find this machine at a good gym.