middle traps?

[daved150]

my back is pretty good overall. i'm ok with my width (i mean...who dont WANT a wider back, lol) and my lower trap area/spinal erectors are pretty thick...but my upper back sucks...my rear delts are even pretty decent, but my traps...really, all my traps need to come up. other than shrugs what other lifts can i do to prioritize the middle trap area

[daved150]

Re: middle traps?

c,mon guys....trying to come up with something new!! something i aint doing...gotta be some suggestions out there!!!

[BABY1]

Re: middle traps?

Try doing some upright rows. It will hit that part more. Make sure your grip is a little closer than shoulder width. I did these with Fuzo and I know it is working that area.

[daved150]

Re: middle traps?

Try doing some upright rows. It will hit that part more. Make sure your grip is a little closer than shoulder width. I did these with Fuzo and I know it is working that area.

yea, i do those now, but i do 2 sets wide grip and 2 sets close...maybe concentrate on close grip only? idk...i do machine shrugs, dumbell shrugs and upright rows on shoulder day (today)...i was hoping one of the monsters arond here had some kind of secret move i aint heard about

[Doink the clown]

Re: middle traps?

1.Snatch-grip deadlifts
2.Kroc rows (2 sets of w/ heaviest weight possible for 20-40 reps)
3.Neck harness (2 or 3 sets of 30 each)
you'll build a shelf you can be proud of

[daved150]

Re: middle traps?

kroc rows? neck harness?....gonna have to do some searching

[daved150]

Re: middle traps?

ok...dont have neck harness...gotta figure tha tout.

kroc rows...looks like regular dumbell rows without keeping your elbow tucked in, right?

[FUZO]

Re: middle traps?

UPRIGHT ROWS ARE GOING TO HIT THAT AREA. DONT DO WIDE ANYMORE KEEP IT AT A CLOSER GRIP

[diablo]

Re: middle traps?

Also what has been building mine like mad is shrugging with the t-bar! I know it sounds retarded but Im telling you it works like none other, also if you have one of those calf machine where you stand up and the pads come over your shoulders, load it up and shrug away for some high reps! Its a burn like none other!

[daved150]

Re: middle traps?

thanls everyone...think i gots me a little program put together.

[Doink the clown]

Re: middle traps?

ok...dont have neck harness...gotta figure tha tout.

kroc rows...looks like regular dumbell rows without keeping your elbow tucked in, right?

Correct on the Kroc rows,altho once the pain begins it won't matter you'll just be trying to get it up there
and you can get a good neck harness from www.elitefts.com, i use the cheaper model they sell and it works great. 100 reps a day makes collared shirts go away

[a-bomb83]

Re: middle traps?

i did these last week and they KILLED my traps. do a rack dead from maybe 2-3" above the knee, keep full deadlift form (keeping shoulders rolled forward and arched lower back) keep shoulders forward at the top of the lift (stretching the traps and flaring them up) and back down. use a very heavy weight for a rep range of about 6-10, and finish them off with face pulls (using a narrow V grip on the pulldown machine and pulling to your face) and they'll kill, i promise.