Working the trapezius...

[ShadownINja]

Any of you know any exercise to work the traps without holding a weight or hanging from a bar? Particularly interested in body-weight exercises but open to ideas.

[I Love Lamp]

A shrug whilst doing dips will hit them.

[ShadownINja]

I Love Lamp said:

A shrug whilst doing dips will hit them.

As in reverse shrug so your body moves up? I have push up bars which allow me to do dips.

[I Love Lamp]

ShadownINja said:

I Love Lamp said:

A shrug whilst doing dips will hit them.

As in reverse shrug so your body moves up? I have push up bars which allow me to do dips.

Well dips should be an up and down movement with the arms by your side.

When your arms are fully extended, perform a 'shrug' motion with your shoulders

ETA - there's a video on youtube for just about everything that's SFW

http://www.youtube.com/watch?v=ZYYEFHL44W0

Edited by I Love Lamp on Thursday 13th January 14:00

[ShadownINja]

Ah, I got it, thanks.

Is this more effective than say horizontal rows? I was just googling for trapezius exercises and nobody mentions horizontal rows.

Edit: so many different back muscles with associated exercises!

Edited by ShadownINja on Thursday 13th January 14:12

[I Love Lamp]

I personally do horizontal rows, though it's best to do this with a bench it this refrains putting unnecessary stress on your lower back - I find even using my other arm as a support leaves my lower back feeling 'used' at times.

I'm the opposite to you though - I don't have the equipment/imagination to be able to do dips in good form, so I use the weights.

In your original question you requested possible exercises without weights, so felt no need to mention this exercise!

Essentially yes, dips would be better, due to the a) better posture/form and b) the additional weight you can lift (My body weight is around 67KG and I only have 50KG in weights for the dumbbells).

I'm no expert though, but have gained results using a pretty basic routine with dumbbells.

Edited by I Love Lamp on Thursday 13th January 14:18

[ShadownINja]

By horizontal rows, I didn't mean dumbell rows.

http://www.youtube.com/watch?v=tHFFmGEyFdU

[I Love Lamp]

I would have thought the shrugs would still be more effective due to using your entire bodyweight, it's also more of an isolated exercise for the traps, as opposed to the rows which will have your weight distributed to your feet and uses your arms also.

But if you're only able to do 5 shrugs on the dips, then it's probably not being very effective!

ETA - I'm referring to the 'shrug' action being the more isolated exercise - the dips would obviously be hitting the tris (but you can do the exercise without dips)

Edited by I Love Lamp on Thursday 13th January 14:32

[ShadownINja]

I Love Lamp said:

I would have thought the shrugs would still be more effective due to using your entire bodyweight, it's also more of an isolated exercise for the traps, as opposed to the rows which will have your weight distributed to your feet and uses your arms also.

But if you're only able to do 5 shrugs on the dips, then it's probably not being very effective!

I don't get how the shrug really works the traps but I will do more dips. Thanks.

As for number, 5 years ago, I wouldn't have thought I'd be able to do just one pull up. I can do 16 in a row before I collapse in a heap calling for mummy.

[goldblum]

Bodyweight eh?

One of the most beneficial bodyweight exercises is handstand pressups.Spatial awareness,balance and HUGE upperbody strength are all developed,of which a good

traps workout is a byproduct.Easy to start,but gets more difficult quickly.Progressions:1.feet supported.2.Headstand pu against wall.3.Handstand pu against wall.

Then obviously 4.freestanding.

1.












2.

[ShadownINja]

Thanks. I've been doing (1) so far already!

[goldblum]

Ha well done.It will take a while to get good at these (actually an advanced gymnastics exercise)so perseverance is the key!

[ShadownINja]

My sister bought me cheap Argos push up bars which are damned useful as my wrists don't feel like they are being broken plus I can go slightly "deeper".

Edited by ShadownINja on Thursday 13th January 16:01

[goldblum]

ShadownINja said:

My sister bought me cheap Argos push up bars which are damned useful as my wrists don't feel like they are being broken plus I can go slightly "deeper".

Edited by ShadownINja on Thursday 13th January 16:01

Yes these can be a help.

[LordGrover]

Went off to see what the difference is between head and hand-stand push ups and came across this: youtube.
Still none the wiser though.

[RemainAllHoof]

What's a head push-up?? Sounds like something that could break your neck.

[LordGrover]

Sorry, I was maybe a little briefer than necessary; I was referring to this:

goldblum said:

Bodyweight eh?

One of the most beneficial bodyweight exercises is handstand pressups.Spatial awareness,balance and HUGE upperbody strength are all developed,of which a good

traps workout is a byproduct.Easy to start,but gets more difficult quickly.Progressions:1.feet supported.2.Headstand pu against wall.3.Handstand pu against wall.

Then obviously 4.freestanding.

1.












2.

[RemainAllHoof]

Oh, tbh I speed-read it as I already had an idea of the progression. I am not sure what he meant.

[goldblum]

Headstand push up.

Kneel on floor,placing hands shoulder width apart and head in front of hands on floor,as if at the third point of a triangle.

Bring knees towards hips,legs bent until they are directly above hips.Extend legs.Push up and lower slowly.

Handstand push up.

Take position about 2ft from wall,hands shoulder width on floor in front about 8" from wall.Your body should be in the same position as a sprinter at the beginning

of a race.ie one leg drawn up under body,other extended behind.Kick hard from extended leg towards wall overhead and drop head towards floor.Lock arms.Do push up.


If your balance/confidence isn't good then a headstand push up is easier to perform.