November 14, 2018

Exercises for Bigger Traps

build bigger trap muscles

We all know the amazing shape that Brad Pitt got into for his role in Fight Club, right? I mean, the guy had an absolutely killer physique. I was talking with a lady friend of mine one time about that movie and she started to drool over the image of him shirtless in that film. But that thing that stuck out to me when she went gaga over him wasn’t that she mentioned his abs, rather it was his trapezius muscles that really made her go crazy.

So you heard it from the females, gentlemen. If you want a sexy body, certainly you need a flat stomach, strong arms, well-built chest, but don’t forget to build up those trap muscles!

Best Exercises for Bigger Traps

Here are a few movements that you should add into your workouts ASAP if you want to build those sexy shoulder and neck muscles! This area is separated into three different muscles – the upper, middle, and lower traps, so be sure to work all of them to get them fully formed.

Barbell Shrugs

Do 4 sets of 12-15 reps with this exercise. Aside from barbells, you can also do it with dumbbells by your side, with a Smith machine, and many gyms also have a shrug machine. Check out the video below on how to do it with a barbell. To vary things up and shock your muscles, you can rotate with the barbell behind your back during some sessions.

Bent Over Lateral Raise

This one will not only work your traps really well, but you’ll also get a great workout for your lats and your back, as well as your abs to stabilize your posture. Do 3 sets of 12-15 reps during your upper body workouts. The video below gives instruction on how to do this exercise with proper form.

Face Pull

Love the name of this one. No, you’re not making silly faces. (Completely aside – ever notice how the British say “pulling faces” for what Americans call “making a funny face”? Never understood that one). Anyway, this was a new one to me and I could really feel and see the difference when I added it to my workouts. Try to do 4 sets of 15 reps with this one.

Calf Machine Shoulder Shrug

I love the calf machine – it consistently gives me the best burn in my calves of any other exercise. But not only is it great for that, but you can also use it to do a variation on shoulder shrugs. Remember, to build muscle you need to be throwing new movements and more weight at your body. This shocks the system so it doesn’t get accustomed to the same workout and weight over and over. Try this one out next time you’re in the gym.

Don’t Forget Nutrition

Combined with adding the above exercises to your routine, you can’t forget about giving your muscles the nourishment they need. A workout alone won’t build muscle alone unless you’re getting the right nutrients. That’s why I supplement my diet with the following muscle builders to make the most out of my efforts:


T.J. LaPanta is a Florida based aspiring comedian and health nut.
When he's not trying to hack his way through a post-graduate degree, he's slaving away in the kitchen, working out, or trying to score a date.

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