Training your traps is a fundamental part of growing and framing your back. Whether you are a workout enthusiast or starting your first training plan, the workouts below will help you meet your fitness goals.
scapular pull-up
To perform a scapular pull-up, start by finding a sturdy pull-up bar that can support your body weight. Stand beneath the bar and reach up to grasp it with both hands. Your grip should be slightly wider than shoulder-width apart, palms facing away from you.
Next, hang from the bar, allowing your body to fully extend. Your feet should not be touching the ground. If they are, bend your knees and cross your ankles behind you. This is your starting position.
Now, engage your traps by pulling your shoulder blades down and together. This movement should lift your body slightly, but your arms should remain straight. You're not pulling yourself up to the bar like a traditional pull-up, but rather, you're pulling your shoulder blades down and back.
Hold this position for a moment, feeling the contraction in your traps. Then, slowly release and allow your body to lower back to the starting position. This completes one rep.
Remember to keep your core engaged throughout the exercise to maintain stability. Also, ensure that the movement is controlled and slow, focusing on the muscle contraction and not on swinging or using momentum.
Aim for 3 sets of 10-15 reps, or as many as you can do with good form. The scapular pull-up is a great exercise to strengthen your traps and improve your overall upper body strength.
scapula dips
1. Start by finding a sturdy bench or step that can support your body weight.
2. Sit on the edge of the bench and place your hands on either side of your hips. Your fingers should be pointing forward and your feet should be flat on the ground, knees bent at a 90-degree angle.
3. Push your body up off the bench using your hands. This is your starting position.
4. Lower your body by bending your elbows until your upper arms are about parallel to the floor. As you do this, focus on letting your shoulder blades come together, or "dip," to engage your traps.
5. Push your body back up to the starting position, focusing on using your traps to lift your body.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise to protect your lower back. Also, ensure your movements are slow and controlled to maximize muscle engagement and prevent injury.
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