In exercise movements, each movement has its own use, so when exercising, we can choose movements based on the parts we want to practice. There are actually some methods on how to train trapezius muscles. I believe someone still knows how to make the trapezius muscles bigger. So, how to make your trapezius muscles bigger? Is there any way? Let’s learn about the trapezius muscles together.
Upper part movements-dumbbell and barbell shrug
Using dumbbells and barbells to do shoulder shrugs is a very classic movement for training the trapezius muscles. The traditional standing position mainly exercises the upper part of the trapezius muscle. If you lie prone or supine, you can give different stimulation to the trapezius muscle, and it can also effectively exercise the middle part of the trapezius muscle. .
In addition, using a barbell to perform this action is divided into front barbell shrug and back barbell shrug. The key to training is not the front and rear but the grip distance.
A narrow grip allows the muscles to stretch more, but contract them less.
On the contrary, a wide grip can make the muscle contraction larger but reduce the extension, and the wide grip can also train the muscle fibers at the rearmost part of the upper trapezius muscle.
Upper middle movement-horizontal shrug
If you want to train the lower half and rhomboids, you can use the equipment of the incline board plus dumbbells, barbells or abdominal boards to train.
1. First, adjust the inclined board to 30-45 degrees and lie prone on the training bench. The more vertical the angle, the more the upper trapezius muscles will be involved.
2. Grasp the equipment you want to train with both hands, keep your arms straight and naturally straighten, and then activate your back muscles to shrug.
3. With the scapula adducted at the top, keep squeezing for about 1 second, and then slowly lower your shoulders to return to the starting position.
Central Action-Seated Rowing
This action mainly trains the middle trapezius, rhomboids and lower back muscles.
HoldThe key points during the exercise are to adjust the weight within the control range of the agonist muscles. Do not blindly pursue the weight and cause the body to lean forward or backward. Using force to complete the movement may easily cause waist injury.
1. When performing this training action, sit on the training board, relax and hold the handle with your hands naturally straight, and sink your shoulder blades to maintain tension in the back muscles.
2. Then use the contraction of the back muscles to drive the scapulae to sit and retract the shoulders. Use the elbows to follow the movement and pull the handle closer to the chest. Stay at the top of the compression for about 1 second, and then use the strength of the latissimus dorsi to slowly restore it.
Because this action will activate the back muscles and rhomboids, we usually arrange the training actions for the middle trapezius muscles to be performed together during back training.
Lower body movement - Y-shaped lift
Because the main function of the lower trapezius muscles is to sink and rotate the scapula upward, we can use the Y-shaped lift to train the lower trapezius muscles. This action usually involves lying prone at a 45-degree incline.
First, with the thumbs of both hands facing upwards, raise your arms toward the lower sides and upwards.
The range of this lifting movement does not need to be too large. The main thing is to feel the upper and lower trapezius muscles controlling the rotation and sinking of the scapula.
Here, special attention should be paid to tightening the shoulder blades before raising the arms, that is, lifting the shoulders and fixing them before raising the arms to train the contraction of the lower part of the trapezius muscle. (You can also hold dumbbells with both hands to perform the operation!)
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