When it comes to training, shoulders and trapezes are often the main topic of discussion. And this is not surprising, because it is thanks to these parts of the body that the athlete looks more massive. Today's article is entirely devoted to trapeze training. After reading it, you will learn about the anatomy of these muscles, their functions, as well as how they can be pumped up at home or in the gym.
Anatomy
Training a trapeze for mass is, of course, very interesting, but for a general understanding of the topic, you first need to learn about what this muscle is all about. Trapezoid can be divided into three areas:
- Top part. The main function is to raise the scapula and the entire shoulder girdle. To work out this area, shrugs with dumbbells or with a barbell are best suited.
- Middle part. The main function is to reduce the scapula to the spine. It can be pumped by pulling movements in an incline using dumbbells, a bar, a block simulator and a T-bar.
- Bottom part. The main function: lower the scapula and shoulder girdle. Actively involved in bench presses.
Methodology
When choosing a training program for a trapeze, the physiological characteristics of the body should be taken into account. The overall level of your body's capabilities is also important. There are a large number of trapeze training methods, but let us dwell on four main ones:
- Active voltage method. Its essence is to work out these muscles to a state of complete fatigue. This means that the exercise must be performed until you reach failure. As a rule, two exercises are used to achieve this.
- Interval Method Unlike the previous version, the emphasis is on muscle recovery. That is, during the training of the trapeze, the athlete must take the largest possible breaks between sets. This gives the trapezius muscle enough time to relax, so that it has time to recover to the next approach. In this technique, it is necessary to perform two or three exercises of 4-5 approaches each.
- The method of progression loads. The point is to take more weight in each subsequent approach than in the previous one. Thus, you need to reach your maximum. In total, no more than two exercises are done.
- Upload method. In fact, an ordinary multi-repetition. For its implementation, not very large weight is taken, with which the athlete can do about 12 to 18 repetitions.
Please note that a universal trapeze training technique that would suit absolutely everyone does not exist! It must be selected strictly individually in order to obtain the desired results and avoid injuries. If you want to increase strength and endurance, then the method of active stress and progression of loads is more suitable. If the goal is relief and aesthetics, then interval and injection methods will help you.
We’ve figured out the theory, now let's move on to practice, namely the most effective exercises for training the trapeze.
Shrugs with a barbell
When it comes to training trapeze for men in the gym, the first thing that always comes to mind is shrugs with a barbell. They are performed as follows:
- Take the starting position: stand straight, feet set shoulder width apart. Take the barbell with a straight grip. Hands on the neck should be located slightly wider than the shoulders.
- As you exhale, raise your shoulders as if you were shaking them. At the top point, take a short pause (1-2 seconds).
- Taking a breath, slowly and uncontrollably return to the original position.
- Repeat the movement as many times as you need.
Advice:
- For a more comfortable grip, you can wrap a bandage around your palms and wrists.
- If you have problems with your shoulders, you are better off giving up this exercise.
- Try not to get your hands involved. Only your shoulders should work.
Shrugs with a barbell in Smith's car
Another effective exercise for the gym.
- Level the stand of Smith's machine so that it is at mid-thigh level. After you select the required weight and set the desired level, take the bar with a direct grip. Hands should be shoulder width apart.
- Lift the projectile with your shoulders up, your back and arms should be straight.
- For a second, linger at the top point to maximize the feeling of muscle tension.
- While breathing in, lower the bar down.
- Perform the exercise as many times as necessary.
Dumbbell Shrugs
Neither training the trapezium in the gym, nor training the muscles at home is complete without this exercise.
Technique of execution:
- Take the starting position: stand straight, take a dumbbell in your hands. Hands should be along the body.
- While exhaling, lift the shells with your shoulders. At the top of the movement, linger for about a second.
- Taking a breath, lower your shoulders to the starting position;
- Make the movement the number of times you need.
Advice:
- Keep your arms extended at all times.
- If you practice at home and you do not have dumbbells, then as an alternative, you can use an expander, three-liter bottles, bricks and any other heavy objects with which it will be convenient for you to perform this exercise.
- As in the previous version, do not include hands in the work.
You can see an example of training the trapezius muscles for mass in the video below:
How to pump trapeze on the horizontal bar?
You already know how to do trapeze workouts with dumbbells and a barbell. But what to do to children who do not have access to the gym and train on an ordinary street platform? To such people, we suggest adding the exercise “back shrugs” to our training program. It is performed as follows:
- Take the starting position: take a direct grip on the horizontal bar.
- Being in this position, without using your hands, as you exhale, raise yourself a few centimeters.
- At the top point, you need to pause for 1 second, after which, on inspiration, slowly return to its original position.
- Repeat the movement a specified number of times.
The technique of this exercise is shown in more detail in the video below:
Mistakes in training trapeze
The article provides the best exercises for pumping the trapezius muscles. Now we will talk about critical errors that must be avoided when training these muscles.
- Lack of warm-up. This error, as a rule, is peculiar to beginners. Many beginner athletes believe that if they do not warm up, this will save both time and effort. Unfortunately, this attitude often leads to various injuries of the joints and tendons. That is why before training the trapezoid (and before any training at all!), You should carefully warm up your muscles and joints.
- Too frequent workouts. This also applies to beginners. "If I swing the trapeze every day, then they will grow faster with me!" - Quite often, such a phrase can be heard from beginner athletes. In fact, if you train the trapeze or any other muscles too often, then this will not only not accelerate your muscle growth, but vice versa will slow it down significantly. To prevent this from happening, give your muscles enough rest and do not train them more often 1-2 times a week.
Recommendations
A few helpful tips to help you improve your trapezius muscle training:
- Do not chase a lot of weight. If you are working on a progression of loads, then increase it gradually and slowly, so as not to injure your shoulders.
- Eat right. Training is only 50% success; what you eat is equally important. If you eat buns and fast food, then, unfortunately, no matter how hard you train, you are unlikely to achieve much success.
- Learn in detail the technique of each exercise. This will protect you from injuries and significantly increase the effectiveness of your workout.
How to pump up trapezoid? We think you managed to get an answer to this question. Use the tips from the article in practice and be sure to succeed!