Building thick traps are key when it comes to completing your upper back and shoulders. They are one of the most noticeable muscle groups if they are formed correctly. This being said, alot of people tend to neglect them or don’t train them properly at all. When it comes to the trapezius muscle, many people find that hitting them with as much weight as possible works really well. I tend to superset trap workouts to really up the intensity and get as good of a pump as possible. Not only do they look great but they also massively help with your posture, If your one of those people that tend to slouch your shoulders or you sit at a desk all day, forming well rounded/strong traps are a must. You don’t need to spend hours on end shrugging but along as you get them in at the end of your back or shoulder workout (or both) once or twice a week, you will soon see some great progress.

*Make sure when performing these exercises that you maintain form and take a slow/ controlled pace throughout the repetition. Also make sure your going through the complete range of movement.

*Neck must be stretched of prior to this workout.

Here’s a great workout that is going to help you on your way to ‘ monster traps’.

EZ curl bar upright row – 3 sets of 8-10 reps

Barbell forward shrug – 3 sets of 8-10 reps

Barbell rear shrug – 3 sets of 8-10 reps

Dumbbell backward circle shrug – 3 sets of 8-10 reps