If you want bigger traps, then you will want to watch this video as it will guide you to more growth in every area of your trapezius muscles – upper, middle and lower. Many people are not aware that the fibers of the traps are divided into these three main zones. The effect of this is that this allows us to more favorably strengthen or develop these areas by choosing trap exercises that better match the function of the fibers.
As always, it helps to start with the anatomy of the trap muscles in order to better understand how to train them. As noted, the three regions of this muscle are the upper fibers, middle fibers and lower fibers. The orientation of the muscle fibers in each area changes. In the upper traps, the muscle runs down and out. With an origin at the base of the skull and a downward direction out to the end of your shoulder, the main function of these fibers is to help to elevate the shoulder towards the ears.
Interestingly, since this area is the one most opposed to the forces of gravity, it is the zone that is most capable of high tension and strength. Choosing trap exercises that better build your strength here is something that you will definitely want to include in a complete trap workout plan. That said, as with all of the areas of the trapezius muscle, long duration endurance capacity is something that you will want to develop as well and we will choose the best exercises for upper traps that achieve this down below.
Next, the middle fibers of the traps run more east to west or parallel to the ground. This is once again an indicator of their function. Rather than focusing on pulling the shoulders up, this area of the muscle is more responsible for retracting the shoulder blades and pinching them together. As a hybrid between the upper and lower traps however, this zone is capable of both high tension under heavier loads and focused tension under lighter loads. Exercises for both are chosen as a result.
Finally, the lower traps have a down and in muscle fiber orientation. Once again, the direction reveals the function. Their job is to assist in the rotation of the shoulder blade while providing the stability to the shoulder girdle during overhead pressing. The importance of the lower traps cannot be understated when it comes to preserving the health of the shoulder during heavier compound lifts performed with the arms overhead.
Regarding the best exercise choices for each zone, as covered in this video, we have:
Upper Trap Exercises
– Long Duration = Carries with Dumbbells, Trap Bar (shoutout to Chris Duffin of Kabuki Strength for the amazing bar) Kettlebells, Farmer’s Bars, OR Cable Hercules Hold (not shown but on IG) provides better angle of action for the upper traps.
– Short Duration = DB Shrugs, Barbell Shrugs, Trap Bar Shrugs, Cable Angled Trap Shrug
Middle Traps Exercises
– Long Duration = Back Widow Holds for time, Wrap Around Holds for time
– Short Duration = Wrap Around Rows for reps, Back Widows for reps
Lower Trap Exercises
– Long Duration = Y Press, Prone Press
– Short Duration = Plate Raises, Overhead Face Pull
The key to building big traps is to have an understanding of their anatomy and function, and most importantly, an attack plan for getting them to grow. In this growth guide, you now have a trap workout that will hit every portion of the muscle from every angle. No stone left unturned on your way to building big thick traps.
If you’re looking for a complete program that helps you to build a ripped, athletic body while putting the science back in strength, be sure to head to athleanx.com via the link below and shop the program that is best suited to your current goals.
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24 comments
Jeff, top quality tutorial on trap training, function and anatomy. I'm a long time chiropractor and these are golden nuggets for prescriptive exercise therapy. Thank you
Thank you very much 👊🏽
I'm doing a full body where should I add traps
Awesome intro.
Jeff Cavaliere looks extra golden today
I’ve never seen a trap bar in my life, so many awesome tools out there!!
i feel like jeffs afraid to workout his chest cause he thinks he'll lose subs lol
Jeff, on the last exercise for the middle trap area, you pulled the cable with the right arm first then the left. However, you released the left arm first then the right, which means the time under tension was greater on the right side. Shouldn't it be right side pull, left side pull, right side release then left side release?
Jessie keep improving his intros
Jeff the entire fitness community literally copies you with no remorse then tries to defame you for using fake weights for demonstration purposes when all you are trying to do is educate
Excellent 👌
Best information out there
Thank you Jeff! This is great!!
during the y press are you standing up or at an angle?
You have become my go-to person for exercise advice – thank you for the great content
For the Y press are you on an inclined bench as I can't tell from the video but it looks like you're inclined.
Very comprehensive info. You always cover everything love it.
That Jessie intro was 🔥🔥🔥
Grim reaper visits athlena to collect his soul
Meanwhile athlena guy: your bone density is soo disturbed
Follow this diet for 1 month and visit me for observation
Great technique on the facepull, I use that exercise multiple different ways to target multiple different muscles.
From rear delts to medial delts to traps etc all contingent on form and muscle activation
You sir have nailed the trap facepull it should be more of a back fly in a sense. I am going to try out your variation to it as well,
Thank you jeff, you are a master.
Why talk like the south park ski instructor? Lame
set and reps ???
Jeff, thanks for all the great info in the videos- love the explanations !
Regarding the prone presses, are they done seated, on an incline bench, or how ? Thanks !