If you want to build some serious muscle, you need to do trap exercises. These are the best exercises for bodybuilding and help you get shredded and develop some great shoulders. Trap stands for trapezius muscles which are right between the shoulders and neck.
List of the Best Trap Exercises
- Dumbbell Shrugs: This is an excellent exercise for trap development and will help build up your shoulders.
- Barbell Shrugs: Another excellent trap exercise. Barbell shrugs are a must for any bodybuilder looking to add some solemn mass.
- Upright Rows: Upright rows are a great way to work your traps, and they also target your rear delts and upper back.
- Face Pulls: Face pulls are an excellent exercise for trap development, and they also help strengthen your rotator cuff muscles.
- Power Cleans: Power cleans are a great trap exercise, and they also help build explosive power and strength.
So there you have it, a list of the best trap exercises for bodybuilding. Incorporate these exercises into your routine if you want to get shredded and develop some serious muscle.
How to Use Progressive Overload to Workout the Traps
Always look to increase the weight you are lifting when working out your traps. We know this as progressive overload, which is the key to gaining strength and size.
Start by using a weight you can lift for 8-12 reps and then increase the weight each week. Also, this will help to ensure that you are constantly making progress and getting stronger.
Once you reach a point where you can no longer increase the weight, then you can start doing more reps. Also, this will help to keep your muscles challenged and ensure that you are making progress.
How to Use a Periodization Plan to Workout the Traps
If you want to make sure that you are always making progress, you need to use a periodization plan. Also, this is a plan that involves cycling through different training phases, and it will help ensure that you are never plateauing.
The first phase is the accumulation phase, and this is where you focus on building up your base of strength. Again, use a weight that you can lift for 8-12 reps, and you should do 3-4 sets per exercise.
The second phase is the intensification phase, where you increase the weight you are lifting. Again, look to lift a weight that you can only do for 6-8 reps, and you should do 4-5 sets per exercise.
The third phase is the peaking phase, and this is where you focus on maxing out your strength. Again, use a weight that you can only lift for 3-5 reps, and you should do 5-6 sets per exercise.
Once you have completed these three phases, you will start the cycle again. Also, this will help to ensure that you are always making progress and that you constantly challenge your trap muscles.
Sample Trap Workout
Here is a sample trap workout that you can use to get started:
- Dumbbell shrugs: 4 sets of 8-12 reps
- Barbell shrugs: 4 sets of 8-12 reps
- Upright rows: 4 sets of 8-12 reps
- Face pulls: 4 sets of 12-15 reps
- Power cleans: 4 sets of 6-8 reps
Remember to focus on progressive overload and use a weight you can only lift for the prescribed number of reps. If you can raise more, then increase the weight next week.
The Last Word on How to Do the Best Trap Exercise for Bodybuilding
The trap muscle is a crucial player in upper body strength and development. If you want to build some serious power, you need to do trap exercises. Also, these are the best exercises for bodybuilding and help you get shredded and build some massive traps.
Remember to focus on progressive overload and use a periodization plan to ensure that you are always making progress. Also, incorporate a diet centered on protein and a calorie surplus to complement your workout. What do you think? Let us know in the comments below.
