Bodyweight Trap Exercises: Strengthen Your Shoulders

Have you ever felt like your upper back and shoulder workouts are missing something? Look no further!

This article will guide you through 7 key bodyweight trap exercises that will help you build stronger shoulders and a more defined upper back.

With informative, instructive, and friendly advice, you’ll be on your way to mastering these exercises in no time.

The Importance of Trap Exercises

Trap exercises are crucial for maintaining good posture, preventing injury, and improving overall upper body strength. They target the trapezius muscles, which are responsible for stabilizing the neck, upper back, and shoulders. Incorporating bodyweight trap exercises into your workout routine can help you achieve a more balanced and powerful upper body.

The Muscles Involved

The main muscle group targeted by trap exercises is the trapezius. This large, triangular muscle spans from the base of the skull down to the middle of the back and attaches to the shoulder blades. It is divided into three sections: the upper, middle, and lower traps.

Each section plays a different role in supporting and moving the neck, shoulders, and upper back. By incorporating a variety of bodyweight trap exercises, you can effectively target all sections of the trapezius.

7 Bodyweight Trap Exercises

Ready to get started? Here are 7 effective bodyweight trap exercises that will help you build stronger shoulders and a more defined upper back.

Exercise 1: Inverted Rows

Inverted rows are excellent for targeting the middle and lower traps, as well as the rhomboids and lats. This exercise helps improve posture and strengthens the entire upper back.

1. Find a sturdy horizontal bar or surface that is waist height.
2. Lie on your back underneath the bar with your feet shoulder-width apart.
3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width.
4. Keeping your body straight, pull your chest towards the bar.
5. Slowly lower yourself back down to the starting position.
6. Repeat for desired number of reps.

Trainer Tip: Engage your core and squeeze your shoulder blades together during the rowing motion for maximum muscle activation.

Exercise 2: Handstand Push-ups

Handstand push-ups primarily target the upper traps and shoulders, while also engaging the core and lower back muscles. This advanced exercise is excellent for improving overall upper body strength and stability.

1. Stand facing a wall, about a foot away.
2. Place your hands on the ground, shoulder-width apart, and kick up into a handstand with your heels touching the wall.
3. Bend your elbows and lower your head towards the ground.
4. Push back up to the starting position and repeat for desired number of reps.

Trainer Tip: If you’re new to handstand push-ups, start with a modified version using a box or bench to support your feet.

Exercise 3: Pull-ups

Pull-ups are a classic upper body exercise that targets the upper and middle traps, as well as the lats and biceps. They are excellent for building a strong and defined back.

1. Find a pull-up bar and grasp it with an overhand grip, hands slightly wider than shoulder-width.
2. Hang with your arms fully extended and your feet off the ground.
3. Pull your body upwards until your chin is above the bar.
4. Slowly lower yourself back down to the starting position and repeat for desired number of reps.

Trainer Tip: If you struggle with pull-ups, try using a resistance band for assistance or perform negative pull-ups to build strength.

Exercise 4: Plank Shrugs

Plank shrugs target the upper traps while also engaging the core and lower back muscles. This exercise helps improve shoulder stability and overall posture.

1. Begin in a high plank position with your hands directly under your shoulders and your body in a straight line.
2. Keeping your arms straight, shrug your shoulders up towards your ears.
3. Lower your shoulders back down to the starting position and repeat for desired number of reps.

Trainer Tip: Keep your core engaged and avoid arching your lower back during this exercise.

Exercise 5: Pike Push-ups

Pike push-ups target the upper traps and shoulders while also engaging the core muscles. This exercise is a great alternative to handstand push-ups for those who are not yet comfortable with inversions.

1. Begin in a high plank position with your hands slightly wider than shoulder-width apart.
2. Lift your hips up towards the ceiling, forming an inverted “V” shape with your body.
3. Bend your elbows and lower your head towards the ground.
4. Push back up to the starting position and repeat for desired number of reps.

https://www.youtube.com/watch?v=sposDXWEB0A

Trainer Tip: Keep your heels lifted and maintain a strong core throughout the exercise.

Exercise 6: Scapular Push-ups

Scapular push-ups specifically target the middle and lower traps, as well as the serratus anterior muscles. This exercise helps improve shoulder blade mobility and stability.

1. Begin in a high plank position with your hands directly under your shoulders and your body in a straight line.
2. Keeping your arms straight, pinch your shoulder blades together, allowing your chest to sink towards the ground.
3. Press your shoulder blades apart, pushing your chest away from the ground.
4. Repeat for desired number of reps.

Trainer Tip: Keep your core engaged and avoid bending your elbows during this exercise.

Exercise 7: Face Pulls

Although typically performed with resistance bands, face pulls can also be done using a TRX suspension trainer or a similar piece of equipment. This exercise targets the upper and middle traps, as well as the rear deltoids and rotator cuff muscles. Face pulls are excellent for improving posture and shoulder health.

1. Attach a resistance band or TRX straps to a sturdy anchor point at head height.
2. Grasp the handles with an overhand grip and lean back, keeping your body in a straight line.
3. Pull the handles towards your face, keeping your elbows high and squeezing your shoulder blades together.
4. Slowly return to the starting position and repeat for desired number of reps.

Trainer Tip: Maintain a strong core and avoid arching your lower back during this exercise.

By incorporating these 7 bodyweight trap exercises into your workout routine, you can effectively target and strengthen your trapezius muscles, leading to improved posture, reduced risk of injury, and a more powerful upper body.

So go ahead and give these exercises a try – your shoulders will thank you!