Bodybuilding: Shoulder shrugs to create massive traps

In bodybuilding, three of the most targeted muscles exercised of the upper body are the shoulders (delts), chest (pectorals) and back (lats). Well, did you know that in order for all of these muscle groups to develop and become stronger, they each rely on the muscles of the traps? It's true. Training the traps (trapezius) is the catalyst of all development of the muscle groups of the upper body. For example; the chest muscles (pectorals) are responsible for the movement of the arms upward but the traps are responsible for bringing the arms out of the upward position, opening them up, bringing them around. Having well developed traps will enable you to handle heavier weight because well developed traps are strong enough to support the stress placed on the body when training other muscle groups.

Working the traps actually develops the muscles along the sides and ridge of the neck. It creates a slope in the shoulders and strengthen the neck muscles.

The muscles of the traps actually begin in the neck, leading down to the shoulders/clavicle area, and continues all the way down to the middle of the back. The traps are even larger than the abdominal muscles.

Let's take a look at a standard exercise for training and building the traps:

• Exercising the traps can be done using dumbbells, barbells, trapezius machines and smith machine.
• Start by placing the arms straight down at your side, holding the weight;
• Lean slightly forward, knees slightly bent, looking straight ahead;
• Slowly lift the shoulders upward as if to touch the ears or as if you are attempting to touch the shoulders together, squeeze and hold for three seconds; then
  
• Lower to start position and repeat.

WATCH VIDEO:  Dumbbell Shrugs for Traps - Instructional

WATCH VIDEO: Behind the back barbell Shrugs - Instructional

That's easy enough, right? Well, there are some pointers you should keep in mind regarding this exercise.

It is important to perform this movement in a slow and controlled manner. You will see people in the gym developing a momentum, quickly getting through the exercise. This is not recommended, since racing through the exercise can cause injury. Concentration is important, especially when you are handling heavy weights.

1. It is also important that you keep your head and eyes forward. Do not turn your head or look up or down during this movement. Any slight deviation from the forward focus can cause injury, especially when you are lifting the weights upward and not positioned correctly.
2. There is also no need to roll your shoulders when performing this exercise. Rolling the shoulders does not produce any greater results than the standard movement. If anything, it is a sure way to tweek a muscle in the neck area and cause a spasm or injury. Although, you may see many people training this way in the gym, it is not a proper shrug.
3. Last but not least, only shrug with weights that will allow you to execute the movement fully. If you cannot fully lift the weights in the upward position and tend to let your shoulders drop instead of gently lowering them, then the weight is too heavy.

Developing the traps brings about results very quickly if this exercise is done consistently. You should also perform shoulder shrugs as an independant exercise, just as you would the back, chest, etc. Not only will well developed traps stand out by show of the separations of muscles individually; they will also add to the symmetry of the body as proof that every single muscle is targeted with precision.