Best Trap Workout For Mass

The trapezius muscles, or traps for short, are often neglected in workout routines. But if you’re looking for an impressive physique, developing these muscles can make a significant difference. The traps are the large, triangular muscles that stretch from the base of your skull down to the middle of your back and across your shoulder blades. A well-developed set of traps can help you achieve a more powerful and balanced look, and they also play a crucial role in stabilizing your shoulder girdle. In this blog, we will discuss the best trap workout for mass that will help you build, sculpt, and strengthen your traps to create a more dominant upper-body appearance. These exercises will target all three parts of the trapezius muscle – the upper, middle, and lower traps.

The Ultimate Trap Workout For Mass

Warm-Up

Before diving into the trap workout, make sure you warm up properly to avoid any potential injuries. Spend at least 5-10 minutes on dynamic stretches and movements like arm circles, shoulder rolls, and neck rotations.

1.Barbell Shrugs

Targeting the upper traps, barbell shrugs are the go-to exercise for building mass. Keep your form strict, and don’t rush through the movement.

. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip.

. Keep your arms straight and slowly lift your shoulders towards your ears, squeezing your traps at the top of the movement.

. Hold the contraction for a moment before slowly lowering your shoulders back down.

. Perform 4 sets of 10-12 reps.

2. Dumbbell Shrugs trap workout for mass

Dumbbell shrugs are another effective way to hit the upper traps, allowing for a greater range of motion and an emphasis on each side independently.

. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.

. Keep your arms straight and slowly lift your shoulders towards your ears, squeezing your traps at the top of the movement.

. Hold the contraction for a moment before slowly lowering your shoulders back down.

. Perform 4 sets of 10-12 reps.

3. Face Pulls

Face pulls target the middle and lower traps, as well as the rear deltoids, promoting proper posture and shoulder health.

. Attach a rope handle to a cable machine set at eye level.

. Stand facing the machine with your feet shoulder-width apart and grasp the rope with an overhand grip.

. Pull the rope towards your face, separating your hands and flaring your elbows out to the sides.

. Squeeze your shoulder blades together, hold the contraction for a moment, and then slowly return to the starting position.

. Perform 4 sets of 12-15 reps.

4. Seated Cable Rows trap workout for mass

Seated cable rows work the middle traps, rhomboids, and lats, contributing to a strong and stable upper back.

. Sit on a seated cable row machine with your feet on the footplate and a straight back.

. Grab the handle with an overhand grip, and pull it towards your torso, keeping your elbows close to your body.

. Squeeze your shoulder blades together and hold the contraction for a moment before returning to the starting position.

. Perform 4 sets of 10-12 reps.

5. Incline Bench Dumbbell Rows

This exercise targets the middle and lower traps and helps to isolate the muscles more effectively.

. Set an incline bench at a 45-degree angle and lie face down with a dumbbell in each hand.

. Keep your chest pressed against the bench, and let your arms hang straight down.

. Row the dumbbells up, keeping your elbows close to your body and squeezing your shoulder blades together.

. Hold the contraction for a moment before slowly lowering the dumbbells back to the starting position.

. Perform 4 sets of 10-12 reps.

6. Wide Grip Upright Rows trap workout for mass

Wide grip upright rows are great for targeting the upper traps and can also help to broaden the shoulders.

. Stand with your feet shoulder-width apart, holding a barbell with a wide overhand grip.

. Keep your arms straight and lift the barbell up to your chest, driving your elbows up and out to the sides.

. Squeeze your traps at the top of the movement, hold the contraction for a moment, and then slowly lower the barbell back down.

. Perform 4 sets of 10-12 reps.

7. Farmer’s Walk

The farmer’s walk is a fantastic full-body exercise that emphasizes the traps and helps to improve grip strength and overall conditioning.

. Stand with your feet shoulder-width apart and hold a heavy dumbbell or kettlebell in each hand.

. Keep your chest up, shoulders back, and engage your core as you walk for a set distance or time.

. Aim for 3-4 sets of 40-60 seconds or a set distance, such as 50-100 feet.

8. Rack Pulls trap workout for mass

Rack pulls, a modified version of the deadlift, focus on the upper back and traps, allowing for a heavier load and less strain on the lower back.

. Set up a barbell in a power rack at knee height.

. Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip, keeping your back straight and chest up.

. Lift the barbell by extending your hips and knees, squeezing your traps at the top of the movement.

. Slowly lower the barbell back to the starting position.

. Perform 4 sets of 6-8 reps.

To maximize trap development and overall mass, incorporate these exercises into your training routine consistently. Remember to prioritize proper form and gradually increase the weight or resistance as you progress. In addition to these targeted trap exercises, compound movements like deadlifts and pull-ups also engage the trapezius muscles, contributing to a well-rounded workout routine.

Finally, don’t forget the importance of nutrition and recovery in your workout for quest for mass traps. Fuel your body with high-quality protein, complex carbohydrates, and healthy fats to support muscle growth, and prioritize rest and sleep to facilitate recovery and growth. By implementing these exercises and maintaining a healthy lifestyle, you’ll be well on your way to building impressive, powerful traps.