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
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
Shrugs, dead lifts
Shrugs
neck curls
Do heavy ass shrugs with a barbell. Use wrist straps if needed... like 3 or 4 plates.
Trap bars are great for shrugs
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
Lateral raise
Anything that you would use a snatch grip for would grow your traps.
IT'S CALLED A TRAP 3 RAISE. USE THE BACK EXTENSION
Snatch grip high pulls used to absolutely wreck my traps.
Neck bridges gonna put inches on your neck in a matter of weeks
>but my cervical spineeeeee
Just do them slow and controlled moron
>Neck bridges
Fast way to frick yo shit up
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 homie
clean and press
Deadlifts, cleans, squats, OHP, snatches
>neck curling
LMFAO
pull ups
or if you can, weighted pull ups
Do NOT shrug up and down EVER
focus on opening up the scapula
y?
>shoulder day
ngmi
Snatch grip high pulls
Face pulls
Deadlifts
Rack pulls
Gear makes your traps huge. My traps are so big I can’t work them out
Power shrugs, farmer walks, power upright rows, zercher shrugs.
Check out Naturally Enhanced, it has great tips on building the traps.
I just do singles with 10s holds at the end of my deadlift session.