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Trapezius Workouts Brings You Strength And Shape
For being a muscle commonly overlooked during a standard workout, the trapezius is an extremely important muscle to work out for a body builder who wants to achieve good form and perfect posture. For body builders, weak traps become alarmingly noticeable when the lifter is in transition from one pose to another, that could be noticed from front, back and side poses. A set of good traps can actually tie the back together in flexes and poses, and it's really evident when they've not been worked out. We'll go over a beginner workout to introduce trapezius workouts to your own shoulder routine, and then break down how to target specific areas in the trap muscle.
Beginning Workout
If traps are something you've been neglecting in your routine, it's best to start working them with much lighter trapezius workouts, focusing on simpler movements for overall development of the muscle. The concept here is to create a solid foundation for your traps, and then once you've advanced and can determine your weaker points in the different fiber areas, move on and focus on those spots. Make sure to start off with light weights so you can get a feel for the form of the exercise. Together with the movements that focus on the traps as a secondary muscle in your shoulder routine, try adding these moves in to focus on the traps:
Shrugs: 12 repetitions, 2 sets
Upright Rows: 12 repetitions, 2 sets
Advanced Workout
As soon as you have a solid base and can pinpoint your weaker spots on your traps, try adding extra focus in your routine to these trapezius workouts, depending on what needs work:
Weak Upper Fibers: When performing the shrug, look up on the ceiling, as this will stimulate the upper fibers more during the activity.
Weak Middle Fibers: Put more emphasis on performing rows, which mainly target the rear deltoids muscles, but also gives the middle fibers for the trapezius a good workout.
Weak Lower Fibers: Lateral pull downs and pull ups make the perfect way to stimulate the lower fibers of the trapezius muscle, which are stimulated as a secondary muscle.
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