Hey guys, I was wondering what some of you do to build up your traps? As of now I am starting my shoulder routine with DB Shrugs, Bar Shrugs, and Upright Rows. What do you do to grow your traps up to your ears?

dead lifts dead lifts dead lifts . switch things up . high reps low reps etc... work them twice a week

Wing-chun chain punches. Hundereds of the buggers. Literally. When you finished your w/out (shoulders and back days) get a couple of 4K D/bells, squat down in a 'horse stance'. Hands at the sides, twist n punch toward the center-line. As you return, 75% distance back to neutral, power the next punch. Left - right. Over n over. Hold the bells between the hip n armpit. But aim upwards toward the chin of the opponent imagined. (so your punch is going UP apprx 15 deg')
Palm UP at rest, thumb UP at full stretch. A small twist of wrist, hips as well.

Do them at varing speed. Do hundreds

DoubleWide wrote:dead lifts dead lifts dead lifts . switch things up . high reps low reps etc... work them twice a week

Yup Deadlifts will grow your traps and also Cleans. They both hit the traps as a secondary muscle worked.

I wouldnt work them 2x week though b/c they will shock your CNS and your body needs time to recoop from such stressful exercises.

Another exercise which would help you in making your traps grow would be hanging lateral raises. The movement allows you to work your side delt and your trap.


nvs

Thanks for the tips guys, I guess I'll have to start working in deads again... it's been a while, but I think I can manage.

reverse shrugs with barbell is my fav --

personally i dont feel my traps when i do dead lifts, i do traps on my shoulder days right after a back day. i do military press 4x8-10 then uprigth rows (grip just inside shoulder width 4x8-10 then 6 sets of barbell shrugs (3 close grip and 3 wide grip) 8-10 and hold at the top of the movement for a 3 count. then rear delts then lateral raises. it seems to be working for me but just a suggestion.

GroundSpike wrote:personally i dont feel my traps when i do dead lifts, i do traps on my shoulder days right after a back day.

A lot of people can't feel there traps work but non the less they are getting taxed. Deadlifts are funny because your hands hurt your shins may hurt from being knicked your feet may hurt from all of the pressure, etc. so you can't feel all of the various muscles being worked. But with out those traps your shoulders would literally go straight down.