Shoulder and Trap Workouts

Shoulder and trap workouts are essential for bodybuilding. The side muscles that make up the pectoralis major and minor, clavicular head, sternocleidomastoid muscles, trapezius, and infraspinatus are key to building effective upper-body mass that gives the chest and shoulder definition. Whether you want to develop muscle size in proportion with your frame or decimate Mr. Universe’s pecs, shoulder and trap workouts go hand in hand with any bodybuilding program.

Below are five workouts you should add to your routine for your shoulders and trap:

1. Barbell shrugs

Barbell shrugs are a great exercise that can be done by almost everyone and does not require any special equipment. When you do shrugs, you are working your back muscles upward, which is great for overall conditioning. You can also use them to increase the size of your shoulders.

Here is how you do barbell shrugs:

1. Start by standing with your feet shoulder-width apart and your knees slightly bent.
2. Grasp a barbell with an overhand grip and let it hang in front of you at arm’s length.
3. Keeping your back straight and your core engaged, raise your shoulders as high as you can.
4. Pause for a count of two, then slowly lower the barbell back to the starting position.

The main thing to take away from this is that barbell shrugs are a fantastic exercise for almost everyone. They can be done indoors or out, use very little equipment, and can even be done at home without a gym membership. You’ll want to keep weight light, of course, and you can think about three sets of twelve repetitions as a good base for your initial workout.

2. Dumbbell shrugs

Dumbbell shrugs are one of the best primers for building big, strong shoulders. They’re also a great way to build up a killer trap muscles. So whether you want to pack on mass or lose fat on your shoulders and traps, these simple moves will help you achieve both goals.

To do this exercise:

1. Hold a dumbbell in each hand with your palms facing your thighs
2. Standing with your feet shoulder-width apart, raise your shoulders as high as possible
3. Hold for a count of two and then lower your shoulders back down to the starting position
4. Repeat for 12-15 reps.

The dumbbell shrug is a fantastic exercise that targets your upper traps. In addition to building massive, thick shoulders and huge traps, the shrug also works your forearms and traps simultaneously, two muscle groups that are rarely targeted together.

3. Dumbbell upright row

Dumbbell upright row is a full-body exercise, which takes a lot of the stress off your upper back. It can be done anywhere, anytime, and can be used as a substitute for other exercises when you are pressed for time. The upright row machines are common in most health clubs and gyms.

Here is how you do this exercise:

1. Start by holding a dumbbell in each hand, with your palms facing your thighs.
2. Bend your knees slightly and keep your back straight.
3. From this position, raise the dumbbells to your chest, keeping your palms facing your thighs.
4. Return to the starting position and repeat.

The shoulder muscles are worked primarily during the exercise. During dumbbell upright row, the anterior (front) deltoid helps to pull the weight upward, while the medial (side) deltoid aids in the stabilization of the shoulder joint, and the teres minor fixes on to the head of the humerus, contributing to its movement. The trapezius continues with its downward pull during this exercise.

4. Barbell upright row

The barbell upright row is one of the most essential and powerful compound upper body movements. It’s a great exercise to build up your traps, lats, and shoulders while also building muscle in your back. Here is a detailed guide to help you learn how to do the barbell upright row effectively.

To do this exercise:

1. Start by standing with your feet shoulder-width apart and your knees slightly bent.
2. Grip the barbell with an overhand grip, your hands should be about shoulder-width apart.
3. Lift the barbell to your chest, keeping your elbows close to your body and your back straight.
4. Lower the barbell back down to the starting position.

This exercise is designed to target the muscles and help build strength, power, and size in your shoulders and back. Though it’s not a complicated movement to perform, there are a few tips and tricks that can help you get the most out of the exercise. Hopefully, this guide has been helpful for you, whether you’re just starting or are a seasoned lifter looking for a few new tips.

5. Smith machine shrug

The Smith machine shoulder press is a popular and effective upper body strength training exercise. The shoulder press works all of the major muscle groups in the shoulder, including the deltoids, triceps, and biceps. To achieve maximum size, strength, and muscular endurance for the shoulders, choose a high weight and use a complete range of motions.

Here is how you do this exercise:

1. Start by standing with your feet shoulder-width apart and your back straight.
2. Step under the bar and position it at shoulder level.
3. Grasp the bar with an overhand grip, keeping your hands shoulder-width apart.
4. Slowly lift the bar off the rack and lower it to your upper chest.
5. Pause for a moment, then press the bar back up to the starting position.

The Smith machine shoulder press is a popular and effective exercise that can be performed as a stand-alone exercise or as part of a routine. As long as the exercise is performed correctly, it can have tremendous benefits for your shoulders. However, to use the Smith machine shoulder press safely, it’s important to know how to adjust the machine for proper form and to warm up before and stretch after doing the exercise.

Conclusion

If you want to know the best way to build muscles in your chest, shoulders, and traps, then you’ll have to make time for shoulder and trap workouts. Mastering this skill takes time and practice. Experimenting with different shoulder workouts can help you fine-tune your exact program that best suits your needs as a bodybuilder. If you seek massive muscles, then make high repetitions a key component of your workout plan. Conversely, if you’re looking for a lean bulk or vein-popping definition, lower repetitions at the same weight is a better choice.