• Home Page
  • Bodybuilding
  • Muscle Bulking
  • Fat Cutting
  • Fitness Calculators
What's Hot

The Beginner’s Guide to Building Muscle with the Food Groups

May 26, 2023

The Food Groups: Your Secret Weapon for Fat Loss

May 25, 2023

The Ultimate Guide to Using Daily Calorie Turnover for Weight Loss

May 24, 2023
Facebook Twitter Instagram
Facebook Twitter Instagram
TF Clark Fitness Magazine
Sunday, May 28
  • Bodybuilding
    • Professional Bodybuilders – What You Can Learn From the Best
    • Celebrity Bodybuilders – Learn How Famous People Get In Shape
    • Lifestyle Bodybuilding
    • Celebrity Trainers
    • Bodybuilding Industry
  • Muscle Bulking
    • Abs – Create a Killer Six Pack Stomach
    • Arms – Develop the Most Massive Guns
    • Back – Tone and Build Your Muscles
    • Chest – Chisel Armored Pecs
    • Legs – Develop Quadriceps, Thighs, and Hamstrings
    • Shoulder – How to Create the Most Powerful Results
  • Fat Loss
    • Exercise – Use a Workout to Create the Body You Want
    • Fat Loss Journey
    • Fat Loss Diets – Use Food to Create Your Dream Body
    • Natural Activities – Use Daily Activities to Stay Fit and Healthy
    • Weight Loss – How to Follow Scientifically Proven Methods
  • Healthy Living
    • Healthy & Fitness – Get Results Away From the Gym
    • Physical Health – Protect Your Greatest Asset
    • Men’s Health
    • Sexual Health – How to Improve Your Performance in the Bedroom
    • Emotional Health – Focus on Your Feelings
    • Coronavirus Journey
    • Mental Health – Nurture a Healthy and Fit Mind
    • Work Place – How to Create a Healthy and Fun Career
  • Fitness Calculators
    • BMR Calculator – Do You Know Your Numbers?
    • Body Mass Index (BMI) Calculator
    • Body Fat Percentage Calculator
    • Fitness Plan Calculator
    • Food Calorie Calculator
    • Ideal Body Weight Calculator
    • One-Rep Max Calculator
    • Protein Calorie Calculator
TF Clark Fitness Magazine
Home » Sitemap » Muscle Bulking Theory » Workout Programs - A Guide Map to Health and Fitness » Back - Tone and Build Your Muscles » How to Do the Best Trap Exercises for Bodybuilding
Back - Tone and Build Your Muscles

How to Do the Best Trap Exercises for Bodybuilding

Terry ClarkBy Terry ClarkApril 13, 2022No Comments4 Mins Read
How to Do the Best Trap Exercises for Bodybuilding
Share
Facebook Twitter Reddit Telegram Pinterest Email

Are you looking for some great trap exercises for bodybuilding trap? The trap muscles often get overlooked during workouts. Thus, this creates an opportunity for some significant gains and bodybuilding improvements. But how do you get started?

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.

novice man performing upright row. Trap Exercises for Bodybuilding.
A fit asian guy does upright rows with an EZ curl bar at an open air gym. Traps upper back and shoulder exercise.

Trap stands for trapezius muscles which are right between the shoulders and neck.

How Do You Perform the Best Trap Exercises for Bodybuilding?

  1. Dumbbell Shrugs: This is an excellent exercise for trap development and will help build up your shoulders.
  2. Barbell Shrugs: Another excellent trap exercise. Barbell shrugs are a must for any bodybuilder looking to add some solemn mass.
  3. Upright Rows: Upright rows are a great way to work your traps and target your rear delts and upper back.
  4. Face Pulls: Face pulls are an excellent exercise for trap development, and they also help strengthen your rotator cuff muscles.
  5. Power Cleans: Power cleans are a great trap exercise and 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 serious muscle.

Also, you will need to follow a protein-based diet and a good rest and recovery plan. Building muscles takes a comprehensive approach. Here is a list of other things you need to consider as well:

Progressive Overload –

Always look to increase the weight you are lifting when working out your traps. We know this as progressive overload, 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 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.

Periodization Plan –

You need to use a periodization plan to ensure that you are always making progress. Also, this plan involves cycling through different training phases, which will help ensure you are never plateauing.

The first phase is the accumulation phase, where you focus on building your strength base. Again, use a weight 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 lift. 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 ensure that you are always making progress and constantly challenge your trap muscles.

Workout Program-

Here is a sample of a pre-exhaustion workout program 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.

Also, use a rest time of 60 seconds between each set and 2 minutes between each exercise. If you can lift 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. 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 protein and calorie surplus diet to complement your workout. What do you think? Let us know in the comments below.

Related Articles

  • Perform a Cable Shoulder Workout to Build Massive Muscle
  • Bodybuilding Diet – Use this 7 Day Bulk Plan With Supplements
  • Olympic-Style Lifts – How to Improve Pull and Catch Phase
  • Power
  • Muscle Power – How to Use Training Principles for Fast Results
JOIN OUR EMAIL LIST
Thank you for subscribing.
Something went wrong.
We are always working on something really vital. Signup to get notified when we launch.
We hate spam. Your email address will not be sold or shared with anyone else.

Fitness Tag Muscle Workout
Share. Facebook Twitter Pinterest LinkedIn Telegram Reddit Email
Previous ArticleIs It Better to Workout at the Gym or Home?
Next Article How to Boost Pre-Workout Energy
Terry Clark
  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • Tumblr
  • LinkedIn

Terry Clark, M.S. is a math professor, certified fitness trainer, nutritionist, bodybuilding coach, writer, and fitness enthusiast. Terry loves working out, math, music, chess, cooking, writing, and teaching.

Related Posts

The Beginner’s Guide to Building Muscle with the Food Groups

May 26, 2023

7 Signs You’re Not Recovering From Your Workouts

May 22, 2023

How Deep Stretch Load Resistance Can Help Build Bigger Muscles

May 19, 2023

Use Your Ugly Face to Guide Your Workout Intensity

May 12, 2023

Bodyweight Bodybuilding: Mastering the Inverted Row Exercise

May 3, 2023

Get Ripped with Pushups for Bodybuilding

May 1, 2023
Add A Comment

Leave A Reply Cancel Reply

You must be logged in to post a comment.

Don't Miss

The Beginner’s Guide to Building Muscle with the Food Groups

By Terry ClarkMay 26, 2023

Building muscle can be a daunting task, especially if you’re a beginner. There are so…

The Food Groups: Your Secret Weapon for Fat Loss

May 25, 2023

The Ultimate Guide to Using Daily Calorie Turnover for Weight Loss

May 24, 2023

7 Signs You’re Not Recovering From Your Workouts

May 22, 2023

How Deep Stretch Load Resistance Can Help Build Bigger Muscles

May 19, 2023

Green Therapy: How to Promote Sustainability And Wellness

May 18, 2023

How Are Supplements Beneficial For Healthy Living?

May 17, 2023




Stay In Touch
  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • YouTube
StickeBumps
Stickebumps Surf Boards and SkateBoards
JohnnDungu
Johnndungu fitness shoes
110Shop
110 Shop Fitness Products
HappyScales
Happy Scales Health Checking Devices
LifeStyle247BootCamp
Lifestyle 247 Bootcamp Outdoor Fitness
LeanBiome
Lean Biome Fat Burner
About Us
About Us

Your source for health and fitness news. We provided the latest scientific backed research to help you on your health and fitness journey. Check out our articles, diets, workouts, and fitness calculator.

We're accepting new partnerships right now.

Email Us: terry@tfclarkfitnessmagazine.com
Contact: +1-407-680-3162

Our Picks

7 Signs You’re Not Recovering From Your Workouts

May 22, 2023

How Deep Stretch Load Resistance Can Help Build Bigger Muscles

May 19, 2023

Green Therapy: How to Promote Sustainability And Wellness

May 18, 2023
New Comments
  • alinaaimes on 5 Healthy Habits Students Should Build to Maintain Their Fitness
Facebook Twitter Instagram Pinterest
© 2023 TfClark Fitness Magazine. All Rights Reserved.

Type above and press Enter to search. Press Esc to cancel.