Trap/neck exercises?

Currently all I do is shrugs at the end of shoulder day. Any other recommendations? Also should you try to squeeze your shoulder blades together for shrugs or literally just shrug it up and down

  1. 2 months ago
    Anonymous

    Shrugs, dead lifts

  2. 2 months ago
    Anonymous

    Shrugs
    neck curls

  3. 2 months ago
    Anonymous

    Do heavy ass shrugs with a barbell. Use wrist straps if needed... like 3 or 4 plates.

    • 2 months ago
      Anonymous

      Trap bars are great for shrugs

  4. 2 months ago
    Anonymous

    sit in a low back chair
    use your back muscles to pull your chin back as far as you can, hold it then release
    repeat

    it will fix forward head syndrome as well

  5. 2 months ago
    Anonymous

    Lateral raise

  6. 2 months ago
    Anonymous

    Anything that you would use a snatch grip for would grow your traps.

  7. 2 months ago
    Anonymous

    IT'S CALLED A TRAP 3 RAISE. USE THE BACK EXTENSION

  8. 2 months ago
    Anonymous

    Snatch grip high pulls used to absolutely wreck my traps.

  9. 2 months ago
    Anonymous

    Neck bridges gonna put inches on your neck in a matter of weeks
    >but my cervical spineeeeee
    Just do them slow and controlled retard

    • 2 months ago
      Anonymous

      >Neck bridges
      Fast way to fuck yo shit up

      • 2 months ago
        Anonymous

        Nah they are completely fine if done correctly. Like every exercise ever. If you are afraid of spine compression you shouldnt even be doing squats bro

  10. 2 months ago
    Anonymous

    clean and press

  11. 2 months ago
    Anonymous

    Deadlifts, cleans, squats, OHP, snatches

    >neck curling
    LMFAO

  12. 2 months ago
    Anonymous

    pull ups
    or if you can, weighted pull ups

  13. 2 months ago
    Anonymous

    Do NOT shrug up and down EVER

    focus on opening up the scapula

    • 2 months ago
      Anonymous

      y?

  14. 2 months ago
    Anonymous

    >shoulder day
    ngmi

  15. 2 months ago
    Anonymous

    Snatch grip high pulls
    Face pulls
    Deadlifts
    Rack pulls

  16. 2 months ago
    Anonymous

    Gear makes your traps huge. My traps are so big I can’t work them out

  17. 2 months ago
    Anonymous

    Power shrugs, farmer walks, power upright rows, zercher shrugs.
    Check out Naturally Enhanced, it has great tips on building the traps.

  18. 2 months ago
    Anonymous

    I just do singles with 10s holds at the end of my deadlift session.

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