How to train trapezius muscles. Recommended four exercise methods

　　Building strong trapezius muscles gives people a strong sense of security. male How about friends? exercise What about the trapezius muscles? What are the common ways to exercise the trapezius muscles? Follow the editor to learn more about it below. I believe that whether you have no trapezius muscles or too big trapezius muscles, the problem can be solved!

　　How to exercise the trapezius muscles

　　1. Barbell shrug

　　Starting position: Hold the barbell in front of you with both hands, with your hands slightly wider than shoulder-width apart, and your feet shoulder-width apart. Keep your body straight and lower your shoulders as much as possible. Gently hold the barbell with both hands and relax and hang naturally.

　　Action essentials: Try your best to hunch your shoulders upward (the higher the better), stay at the highest point for one second, and then slowly lower it back to the starting position. When shrugging, the shoulders can also be drawn in a circle from front to back, and then dropped.

　　2. Barbell shrug (behind)

　　Starting position: Start by placing the barbell on a barbell rack or bench, and then lift the barbell from the bench. Hold the barbell behind your back with both hands, palms facing back.

　　Action essentials: Hunch your shoulders upward (the higher, the better). Hold at the top for one second. Then control the barbell to drop slowly (the lower the better).

　　3. Tensioner shrug

　　Starting position: Hold the tensioner in your hands with your palms facing back. Arms should be shoulder width or slightly wider. Keep your body straight. Standing near the tensioner

　　Action essentials: Hunch your shoulders upwards (the higher the better), then slowly lower back to the starting position, and repeat the action.

　　4. Standing calf machine shrug

　　The standing calf machine shrug is an effective exercise to strengthen the trapezius muscles while avoiding hand/wrist fatigue and soreness that is inevitable when holding a barbell or dumbbell.

　　Starting position: Stand under the standing calf machine and move so that the shoulder pads of the calf machine are just above your shoulders. Place your hands on your thighs and keep your body straight.

　　Action essentials: Hunch your shoulders as high as possible (the higher the better), and stay at the highest point for one second. Slowly lower back to the starting position and repeat. You can fully engage your traps by changing the direction of your upward shrug (shrug slightly forward or backward).

　　What to do if the trapezius muscle is too big

　　1. Try to do as little exercise as possible in which the trapezius muscles are involved, such as dumbbell presses and barbell presses behind the neck.

　　2. When doing barbell or dumbbell presses, be careful not to exert force on the trapezius muscles and press your shoulders as much as possible.

　　3. When doing dumbbell lateral raises, the elbow joints and wrist joints should not be too straight, but should be bent moderately, which will help the deltoid muscles to exert the main force and the trapezius muscles to exert less force.

　　4. Do more middle deltoid training.

　　Professional coaches tell us: It is best not for general fitness people to practice the trapezius muscle, because the scalene muscle will be exercised during the exercise. The scalene muscle is one of the four muscles in the human body that cannot be exercised, because practicing the scalene muscle may cause oppression. nerve . (Reference website: Fitness bar)