Basic exercises by Tom Hardy for pumping the trapezoid and deltas. Deltas: how to work on them without getting a powerful scruff Technique of reverse shrugs

I am sure that experienced athletes who understand the issue of periodization of training, biomechanics of movements and the theory of building specialized micro- and mesocycles had a smile on their faces when they read the title of the article. Because there is no most powerful or best exercise. There are more effective and less effective movements, but it is not the exercise itself that is much more important, but how it is combined with others within the framework of a weekly cycle.

Less experienced in sports people continue to seek magic exercises, magical powders and sorcerer's pills, which will quickly achieve results. Unfortunately, there are none. On the other hand, if you approach the issue reasonably, you can really improve the shape of the deltas and achieve a significant increase in their volume over a very modest period. It took me eight months. A year and a half later, deltas turned from lagging into dominant muscle group.

Below I will tell you the principles that will help you intelligently build a training program with an emphasis on shoulder development. And, of course, I will show the heels of the most effective exercises for this.

Two main mistakes hindering the development of mighty deltas

First mistake

Incorrect exercise technique. Therefore, pay special attention to their description below and on the video - I picked up the highest quality videos.

Because of the curve of technique, people load anything, but not the shoulders. Trapeze, back, arms, overload the shoulder joints. In the first three cases, the load is ineffective - too little weight for these muscles or the wrong vector of movement. And the result of the last case will be an injury that will set you back a month and a half in training.

Looks at the bar, "bear grip" - all this will end badly

In addition, here it is worth mentioning frankly dangerous exercises that can severely damage the shoulder joints. A separate article has been written about this - be sure to read:

Second mistake

Too much load on the deltas, due to which they do not have time to recover. After all, these are small muscle groups that work in almost all traction and pushing movements during chest and back training.

Let's recall one of the variants of the classic split:

• chest + back
• Arms + deltas

During the training of the chest, you properly loaded the front bundles of the deltas. And working on the back, they additionally swung the rear bundles of deltas. A day later, again thoroughly load the same muscles, but 48 hours are too short to restore them. The muscles are not yet ready for serious work, which is why strength results do not grow and, as a result, muscle volume does not grow either.

Moreover, the hands are also well loaded during chest and back training. It turns out a double blow to all small muscle groups.

Let's add the wrong exercise technique to this whole batch and we will get problems with the development of deltas (and hands too) in those for whom these muscle groups are not dominant by nature.

Most Effective Shoulder Exercises

There are a lot of all kinds of exercises for the development of deltas (the shoulder, in fact, is part of the arm from the delta to the elbow, and the deltoid muscle is the same ball of three bundles that you want to develop). You can work with blocks, with dumbbells, with a barbell, not to mention dozens of specialized simulators.

Below I will give the most effective movements in my personal opinion, which is not the ultimate truth. It was these movements that I used to work out the deltas to their current state (photo at the end of the article).

First, some theory. Delta consists of three beams. Front, middle and back. The front is responsible for pushing movements, the rear - for pulling. The middle delta is partly involved in both cases, plus when moving the arms to the sides.

In fact, for the effective development of deltas, two basic exercises are enough - pressing and traction.

There are enough bench movements in strength training for any person - all the guys love to bench press, decently loading the front delta. But with traction movements they hose. And if they do pull the bar to the chin, then in most cases it is wrong, loading the trapezoid and injuring the shoulder joint.

As a result, we see a situation where the anterior delta is more or less developed, and the posterior one is absent altogether. Let's fix the situation.

Army bench press (bench press standing)

An excellent basic exercise for the development of the front delta, which partly involves the middle beam too. The grip width is medium, that is, you take the bar slightly wider than your shoulders. Take too wide - part of the load will be stolen by the chest, too narrow - overload the triceps, which will fail before the delta works well.

My personal advice - I do not recommend lowering the bar below the level of the chin, so as not to give a breaking load on the joint. Even if the flexibility allows you to lower the barbell to your chest, you should not tempt fate. The risk of injury does not justify additional stretching of the muscle for its supposedly better growth.

Note that the military press is also a good core workout.

Variant of the exercise from Yaroslav Brin:

A good alternative from Denis Borisov (just do not bend your hands back, the bar should lie on the base of the palm, and not on the pads, so as not to injure the brush):

And another interesting option from Adam Kozyra:

Dumbbell press sitting or standing

An alternative to the military press, if you do a standing dumbbell press. In the case when there are difficulties with the lower back and a large compression load is undesirable, you can do the dumbbell press while sitting with a slight inclination of the bench (80 °).

Of the features, I will only note the moment where it is necessary to lower the dumbbells - to the level of the ears or so that the angle between the shoulder and forearm is 90 °. Lower lower - create a breaking load on the shoulder joint. Also, do not forget that the dumbbells lie on the base of the palms, and not on their pads (corns).

Variant of the exercise from Denis Borisov:

And from Yaroslav Brin:

Barbell row to the chin (to the chest)

The second basic movement is for the development of deltas, in particular the middle and rear beams. The main mistake is to do this movement, holding the neck narrow grip, then pull it higher, raising your elbows almost over your head. In this case, you injure the shoulder joint and force the trapezoid to work, but not the deltas.

Most effective option the exercise is shown in the video below (wide grip, slight forward lean, pull to the chest, elbows do not rise above the level of the deltas):

Mahi (breeding) with dumbbells standing

An excellent option for additional study of the middle beam of deltas, but on condition correct execution exercises. To avoid mistakes, carefully watch the video:

Leads back in the Butterfly simulator (plus swings in the slope)

A couple of additional exercises to work out the rear bundles of deltas will not hurt, since this group is most often lagging behind in development.

In the abduction in the Butterfly simulator, it is important to move your shoulders forward and work inside the amplitude (it is very short) so as not to involve the back muscles:

As for the dumbbell swings in the slope, it is similar: we bring the shoulders forward, we “smear” the trapezoid along the back, we work inside the amplitude (the elbows do not rise above the level of the deltas):

How to intelligently build a microcycle for the development of deltas

If you are new, then with an emphasis on deltas, you can not bother at all. Work in FullBody mode and your shoulders will develop great on presses and deadlifts. It is enough to include an army bench press, a barbell row to the chin in the program and alternate these exercises in two basic blocks. I gave an example of such blocks in the first episodes of the BeardyBuilding podcast and in .

If you already have a couple of years of training experience, but the deltas are still lagging behind in development, here is a basic scheme for how to cheer them up. She helped me personally.

Four day split:

• Monday: legs (3-4 exercises).
• Tuesday: chest (2-3 exercises) + front delta (1-2 exercises - military bench press or dumbbell press, lifting dumbbells in front of you with a hammer grip).
• Wednesday: rest.
• Thursday: back (3-4 basic exercises) + rear delta 1 exercise (any choice from the above).
• Friday: triceps (two exercises) + biceps (1-2 exercises, after all, when working on the back, he was already loaded) + average delta (2 exercises - pulling the barbell to the chin, swinging the dumbbells to the sides).

The meaning, I think, is clear - along with the chest, the front delta is well loaded and it is enough to finish it off with 1-2 exercises. The back delta is loaded along with the back and one exercise at the end is enough to finish it off. Plus a couple of exercises for the middle delta on the day of the hands.

3 day split

If you don’t have the time or desire to do four strength training sessions a week, then add one basic triceps exercise on chest day. For example, close grip bench press or french press. On back day, add one or two biceps exercises (PSB and/or Incline Bench Dumbbell Curls). On leg day, after training the lower body, do exercises on the middle delt (pull bar to the chin and swing dumbbells while standing).

A specialized variant of the microcycle focusing on upper part body

I practiced this option for four months from October last year to January of this year inclusive. The point is to visually enlarge the upper body without the need to elevate it too much. muscle mass. To do this, we make the back more bumpy (emphasis on training its inner part), outstanding trapeziums, more powerful deltas, plus chest ones.

Excellent specialization is obtained if the desired muscle group trains a couple of times a week. In my case I did four strength training per week, within the framework of which he separately worked out the thickness (tuberosity) and width of the back, hollowed out the deltas a couple of times and a couple of times the chest ones. The exercises below are just an example, you can use any of your choice. Two or three warm-up approaches, two workers.

Monday (chest + trapezium + deltas):

• Two chest presses for 10-12 reps (e.g. barbell bench press, 30° dumbbell press, or hummer press).
• Dumbbell or Barbell Shrugs (15-20 reps) + Chest T-Row or Lever Row (10-12 reps)
• Army bench press or standing dumbbell press.
• Traction in the block of the rope handle to the chest.

Tuesday (Legs + Abs):

• 3-4 leg exercises for pumping all muscles (barbell squats, leg extensions, deadlift, platform press, lunges - 8-12 reps) + (20-25 reps).
• Twisting and reverse twisting on the press (20-25 reps 3-4 sets).
• Neck (so as not to be skinny against the background of broad shoulders) - raising the head with a pancake on the forehead and / or on the back of the head.

Thursday (Back Width + Deltas):

• Three to four favorite exercises for the width of the back (pull-ups, deadlift or barbell/dumbbell rows, vertical block pull to the chest, pullover, etc. - 10-12 repetitions).
• Pull the bar to the chin and swing the dumbbells to the sides (10-12 reps, swings can be 12-15 reps).

Friday (arms + chest for tone):

• One severe basic chest exercise for three working sets of 12-15 times. In my case, it was chest push-ups from the bars with a weight on the belt.
• A pair of basic biceps exercises (for example, PSB, sitting dumbbell curls) + a pair basic movements for triceps (narrow grip press, French press, extension in the block, etc.) for 10-12 repetitions.

Briefly about the main

The leitmotif of the article is not just to give some basic scheme for work, but to teach the principles of effective development of certain muscle groups.

In particular, success depends both on the correct exercise technique and on the reasonable construction of the microcycle so as not to overload one or another muscle group. Use muscle training assistants (synergists) if you want to save time and at the same time not overload the body. Or intelligently cycle training for muscles that are not related to each other in any way, if you want to work them out as efficiently as possible within the framework of one workout. Moreover, in this case, it is advisable to take one large muscle group and one small one. Let's say chest and biceps, back and triceps, etc.

Developing a beautiful, athletic body is not as easy as it seems. Here you have to think. At least if you want to progress, and not stagnate for years.

If you ask professional athletes, then their opinions will be divided exactly twice - one half of them will argue that the trapezius muscles should be pumped exclusively with deltas, while the other will insist on joint training with the back. Based on this, we can conclude that both options are good, but there is only one truth. Let's try to find the only correct solution.

First, let's look at its anatomy. Despite the fact that it is an integral muscle, yet its upper, middle and lower parts perform different functions. The same picture occurs with the muscles of the chest, different areas of which pump different exercises. The upper region of the trapezium is responsible for lifting the shoulders and turning the shoulder blades outward (by the way, shrugs copy this movement), the middle region is responsible for bringing the shoulder blades together, and the lower one rotates the shoulder blades inward.

Thus, performing shrugs after delt training, you are doing the right thing. Presses and raises load the upper trapezium, causing it to receive some of the load. This kneads the trapeze, and shrugs will be exactly the exercise that will hit exactly the top ten.

On days when you rock your back, only the middle trapezoid area receives indirect load. Therefore, doing shrugs on back training days is not very effective.

Bumpy trapezoids look very impressive. To achieve this, it is necessary to combine their training with delta training. However, along with their front "bumpiness" they should be spectacular from the back. This can be achieved by swinging the middle and lower region of the trapezium. In general, experts recommend trapeziums twice a week, combining their training with deltas and back.

Consider exercises that target specific areas of the trapezium.

• Upper region: shrugs
• Middle area: pull with any grip bringing the neck to the chest. A wide grip works best here. Shrugs focusing on incline bench. Static shrugs with a simulator.
• Lower region: wide pull-ups on the block / pull-ups, barbell raises with straight arms overhead, Y-lifts of dumbbells lying on a bench.

1 3996 2 years ago

Everyone who wants to pump up a huge and strong back must understand that it is impossible to manage with pulls alone. After all, even though it is basic exercises, often, neither the deadlift nor the row in the slope load the trapezoid. Consider what kind of trapezoid exercises are suitable for an athlete. Of course, shrugs come to mind first, and a very specific barbell pull to the chin. But these are far from the only complex exercises. So, how to pump the upper back, and why do it at all?

Anatomy

The trapezius muscles, unlike the latissimus dorsi and rhomboids, are a large complex that brings the upper spine back to normal. The complex can be divided into 3 main groups:

• Upper- in fact, it is about her that we are talking about when appropriate exercises for the trapezoid are assigned. Responsible for lifting the shoulders and keeping them in a normal state;
• Medium beam- located under the diamond-shaped. Easily engaged with the help of a deadlift. Responsible for the "thickness of the back", and bringing the shoulder blades back.
• Lower beam- responsible for bringing the shoulder blades closer to the spine. Usually functions simultaneously with the top. But for pumping, separate sets of exercises are required.

And what does it mean? Yes, everything is simple - in order to properly develop the trapezoid group, you need not one exercise, but three. A similar situation can be observed, for example, with pectoral muscles, or to a lesser extent with triceps.

Why are they needed?

Quite a relevant question for most athletes. If with regard to bodybuilders, the answer becomes obvious - “aesthetics”, then why pump trapezes, for people who believe that the deadlift and upper thrust give sufficient load on the entire back.

1. First, carry the girl in your arms. Yes, yes, no matter how funny it may seem, even with very strong hands, it’s simply impossible to beautifully lift a girl to take her “to the altar”. It will hang below the level of the press, which will look very unaesthetic.
2. Secondly, carry packages from department stores. How long have you been in the gym? You work hard and have already gained a couple of kilograms of mass, but how many bags of food can you carry? And we are not talking about the distance from the store to the trunk, but from the store home. So that carrying large loads does not cause a load, especially with prolonged static exposure, you need to work on the trapeze.
3. Third, appearance. A person who trains hard in the gym (on horizontal bars with uneven bars, does crossfit, etc.) can get a huge imbalance between the pectoral and dorsal muscles. Outwardly, this does not look very pleasant, it seems that a person has a constantly stooped back and low shoulders. This picture was seen by many in the halls, but if you look closely at the professionals in bodybuilding, then none of them have lowered shoulders. And all because they are held by trapezoids.

Well, and finally - the quality and position of the spine. As you know, in order to get rid of the consequences of stooping, and even keep your back in a level position, you need to train the spinal muscles. Sometimes the back corset even allows you to deal with more serious injuries, due to the pressure created. So, if you deal exclusively with the bottom, without paying enough attention to the trapezium, there is a high risk of getting lordosis of the upper back, and related diseases.

Contraindications

Effective trapezoid exercises, first of all, have a positive effect on health. Related to this is the first caveat. If a person has severe diseases of the spine (kyphosis, scoliosis, lordosis of the 1st degree), then it is strictly forbidden to engage in scars and pulls. You should first consult a doctor in order to avoid injury and aggravate the situation. Therefore, you will have to do for a long time exclusively with pull-ups and hangings. Then, when the corset is already formed, it will be necessary to undergo another examination and indicate which weights are safe for the spine.

The second caveat, for those who decide to work out in the gym, is to limit the progression of loads. Traps are designed in such a way that they progress in scales much faster than any other exercise. A reverse imbalance may be associated with this, when strong trapezes will raise the shoulders high, which in turn also harms the spine.

Well, the third warning for exercising with the trapezius muscle is the presence of a torn lower back (it doesn’t matter if it’s a micro dislocation, or just overtrained by hyperextension), in this case you should always insure yourself by using a weightlifting belt

It is not recommended to perform a barbell pull to the chin for people who have not fully mastered the technique or have problems in the shoulder joints, since part of the load falls on the deltas, and at a very risky angle, which can lead to additional trauma.

How to train the upper and lower beam?

Training the upper bundle of the trapezius muscle is done by simply shrugging the shoulders. And, therefore, the “shrugs” exercise and its variations are ideal for this. These are the simplest insulating complexes that perfectly share the load throughout the trapezoid, with a great emphasis on the upper beam.

To train the bottom of the trapezoid, you can use basic multi-joint complexes that involve the entire back, or use reverse shrugs between surfaces (bars, stools, etc.)

Gym exercises

As mentioned earlier, trapezoid exercises in gym more effective than at home. All this happens due to the possibility of implementing special movements that are almost impossible to repeat in everyday life.

Top exercises in the trapeze room include:

• Shrugs with dumbbells. Large weights;
• Shrugs with a barbell in front of you;
• Shrugs with a barbell behind your back;
• Reverse shrugs on bars with weights;
• Rod pull to the chin;

As you can see from the list of exercises, most of them can be repeated at home, due to the previously described techniques and tricks, but the global difference lies in the ability to use really large weights.

Let's take a closer look at the technique and anatomy of the exercises.

Dumbbell Shrug Technique

Trapeze exercises with dumbbells are always shrugs. Their technique is almost identical to the shrugs, which will be considered for home use, with a slight adjustment for the fact that the dumbbell, unlike the bag, has a slightly changed center of gravity.

Therefore, the technique is different:

1. Take the projectile from the rack.
2. Lower your arms along the body, slightly moving them away so as not to ride with the handles, and not to relieve the load on the rest of the muscles.
3. The head looks straight (you can not tilt it down).
4. Raise the projectile with a movement of the shoulders (similar to the movement when you pretend that you do not know something).
5. Hold at the top for 1-2 seconds.
6. Lower smoothly.

Shrugs with a barbell

Shrugs with a barbell differ little in technique from a similar exercise with dumbbells for the trapezoid and back. There are two variations:

• front;
• behind.

Anterior, develop exclusively upper trapezoidal. The back scars are aimed at developing the lower beam. Let's consider the technique.

1. Take a projectile with a different grip.
2. For front shrugs, tilt the bar slightly forward from the body.
3. Pull your shoulders up.
4. Hold at the point of maximum load for 1-2 seconds.
5. Drop the projectile.

The main thing is not to tilt your head, and not to make circular movements. To develop the wrists, you can use a direct grip. And most importantly, unlike dumbbells, when working with a barbell, you will need the insurance of a partner who can remove the projectile.

T-bar pull

The only basic trapezoid exercise. Among other things, it involves:

• the broadest;
• diamond-shaped;
• lumbar (recommended weightlifting belt);
• abdominal muscles and cortex;
• back delta.

The technique is similar to the bent over row technique:

1. Take the projectile with a neutral grip.
2. Perform a bend in the back.
3. Descend about 30-degrees from vertical.
4. Pull without using the elbow joint.
5. Hold at the top of the movement for 1-2 seconds.

Reverse shrugs on bars with weights

Same as home version. Pay special attention to the position of the body, as the burden shifts the center of gravity. Do not lean forward, as in this case the load will be eaten rear deltas.

Mahi in tilt

Another isolation exercise for the target group. Among other things, it uses the rear bundles of deltas. The technique is simple:

• Take dumbbells (lightweight).
• Bend over while maintaining a deflection in the back. The slope should be strong - about 60 degrees.
• With a sharp movement, raise the dumbbells to the sides.

When working, you need to maintain a slight bend in the elbow joint, to reduce the injury risk of the exercise.

Barbell pull to chin

The last, but no less effective, exercise on the list. Unlike everyone else, it works out all three bundles of the trapezius muscles, engages the upper deltas, works out the "collar" muscles of the chest, and even gives some of the load to the biceps and forearms.

Differs in strict technique, and increased injury risk!

How to perform?

1. Remove the projectile from the rack (in no case from the floor).
2. Perform a deflection, as in the final stage of the movement of the deadlift.
3. Slowly (without jerking) raise to the level of the chin.

Important points to pay attention to:

• The elbows should be slightly apart to the sides so that the load is not eaten by the front deltas.
• The grip should be a palm wider than average. A narrow grip will force you to bring your shoulders forward.
• The weight of the bar should allow you to pull without cheating.
• In no case do not lower your shoulders in the lower phase of the movement.
• The movement takes place in the plane of the body, with the disengagement of the elbow joints.
• At the top point, the elbows should form a 90 degree angle with the neck (maximum lift and).
• You need to lower and raise at a slow, technical pace.

• thrust to the belt in an inclination;
• deadlift;
• makhov;
• barbell scars behind the back.

Like any other exercise, you need to perform basic, multi-joint complexes with preliminary fatigue.

Home exercises

After all the pros and cons have been weighed, it’s worth moving on to the most relevant - to the best exercises for the trapezoid. First you need to see what you can do at home. And, in fact, you can do a lot, in particular:

• shrugs with packages;
• pull-ups with the widest possible grip;
• reverse shrugs on stools.

That's all. Modestly? Perhaps, but these trapezoid exercises at home will help to pump the muscle well without visiting the halls.

Home shrugs technique

Before describing the technique, you need to choose the right shells. In order not to be smart for a long time - and to make the exercise as cheap as possible in terms of shells, you will need eggplants with water and strong bags.

One eggplant contains 5 liters of water. To start, you need 4 eggplants, and 2 bags, each of which can withstand an eggplant.

Eggplants can be replaced with buckets, or bags of books, but in this case there is a high chance of getting a weight imbalance, which will lead to imbalance and problems with the spine. Therefore, in the absence of accurate scales, water is the only way out.

After the projectile is built, you can begin to perform the exercise. You need to take the working weight in each hand (for starters, you can get by with 5 kilograms, then feel free to move on to 10 kilograms). Consider the exercise on the trapezoid on the horizontal bar.

• Stand up straight with shells, without deflection.
• Pull up your shoulders. It is important to pull at the elbow joint without bending the arms.
• Keep your head straight in front of you.
• Do not rotate at the shoulder joint.
• Hold at the top for 2-3 seconds.
• Drop the projectile.

In view of the extremely low weight (the carrying capacity of the trapezium of an untrained person is about 32 kilograms), you can perform the exercise in the 5 * 20 mode. This exercise perfectly works out the “eternally lagging” top, and even with such small weights, very tangible progress can be achieved.

Pull-up technique

Unfortunately, you can’t do without pull-ups and crossbars. Of course, you can compensate for the middle by using reverse shrugs, but the overall lag will remain. The technique of correct pull-ups with a greater emphasis on the trapezoid:

• The grip width is determined as wide as possible (ideally, a projectile with bent handles). On average, 2 palms wider than shoulders on each side.
• Hang on the bar, keeping an even angle of the back without deflection.
• Pull yourself up at a slow pace, and touch the crossbar with the bottom of your chest.

As you can see, the technique of pull-ups with an emphasis on the trapezoid is somewhat different from the classic wide pull-ups. However, its effectiveness is relatively low.

Reverse Scar Technique

The next exercise on the bottom of the trapezoid is better, of course, to be performed on the uneven bars, but even in their absence, you can create conditions for progress. These are reverse shrugs between surfaces - best exercise to the lower trapezoid. How to prepare a projectile?

This will require two high chairs, or tables - at least 50-60 centimeters high. They need to be placed parallel to each other, at such a distance that the body fits between them, and the arms are separated by 15-20 degrees. After the shells are fixed, you can proceed to the exercise for pumping the trapezoid:

1. Hang between projectiles. If their height is insufficient, bend your knees so that they do not touch the floor.
2. Slowly lower your shoulders without bending your elbows.
3. Rise as high as possible, without using the elbow joints.
4. Fix at the top point for 3-5 seconds.

Due to its own weight, the load during the exercise on the back and trapezoid will increase several times. Therefore, to begin with, it will be enough to perform 3 * 10, with a gradual increase in load.

Unfortunately, all of the above exercises are only suitable for beginners, or for people whose backs are far behind. For serious pumping of the trapezoid and shoulders, exercises with serious weights are needed. Therefore, there is nothing left but a month, having indulged in running into the hall.

Programs

All exercises for the upper trapezoid are most often performed as part of work in splits, but this is far from the only technique for pumping the upper back. There are many effective programs which include trapezoid exercises.

Program

Exercises

Pronounced deltas give the handles a sharpness. However, if you work them out without knowing the nuances, you risk transferring the load to the trapezium.

In no case should women purposefully swing the trapeze. Moreover, when performing exercises on adjacent muscle groups, try to minimize the load on the trapezium. This does not threaten any muscle imbalance: it is impossible to completely turn off the trapeze, they will still take their toll. It is important that they take "their own" as little as possible. Otherwise, you will turn yourself into a short-necked creature with a fleshy scruff:

Whatever delt exercise you do, avoid two things:

1) do not lift your shoulders up,

2) do not raise your elbows above the level of your shoulders.

Lifting dumbbells through the sides:

Arms spread apart with “soft” elbows form a straight line at the level of your shoulders. Not higher.

Pull to the chin.

Incorrect: you grabbed the bar with a narrow grip, the elbows raised upwards form the letter “V”.

That's right: you grabbed the bar with a shoulder-width or slightly wider grip, at the final upper point, the elbows take a horizontal position at the level of your shoulders.

Every man dreams of a trapezoid like Tom Hardy. To pump the trapezius muscle, you need to pick up effective complex workouts and exercises, as well as figure out where it is located, and what is the structure of this muscle group.

The trapezium is the part of the back where the broad muscles with neck and delta. They are divided into three functional parts: top, middle and bottom. You can study the structure of the muscle in more detail by reading the photo.

To achieve the ideal result, it is necessary to work out all three areas. You can do it in the gym or at home, the main thing is to be systematic, correct technique and an individual approach to the development of the training program.

In order for trapezoid exercises to bring the expected result, it is important to understand how to train correctly, as well as follow simple recommendations and tips:

• Before training, be sure to, warm up, scroll the joints. To do this, hang on the horizontal bar. First in a relaxed state, then do incomplete pull-ups.
• During the effort, it is necessary to strain all the muscles as much as possible., feel their work and concentrate on it.
• If you want to work on the mass, when performing movements, the shoulders should be raised as high as possible.. It will also allow you to effectively pump the upper sections of the trapezoid.
• To keep the body in a straight position, reduce the load on the spine and improve performance muscle tissue, do reps while holding your breath.
• It is easier to keep the body in the correct position if look straight ahead while performing the movement.
• After the end of the training, you should warm up again. This will relieve hypertonicity and give strength to the recovery process.

Any exercise aimed at pumping the trapezius muscle should be performed at least two sets of 5 times.

The load should be increased gradually, it is necessary to give the body the opportunity to adapt, and the muscle tissue to recover from microtears. Training at home or in the gym should always be done in a good mood.

Shrugs and their variations

Shrugs are basic exercises used to pump up the trapezium, deltas and neck. They are widely used among bodybuilders and are used in fitness.

The best athletes and athletes include this type of training in their mandatory training program.

The advantage of shrugs is a huge number of different ways to perform. The most effective and popular are the following variations:

• On uneven bars. The technique for performing the exercise is simple. It is necessary to raise the body and hang on the uneven bars with outstretched arms. Without bending the elbow joints, it is necessary to lift the body up as much as possible. Hold this position for 10 seconds, then relax and rest for 10 seconds.

• With a barbell. For men, this option seems to be the most effective. It is necessary to stand in the starting position - legs and grip shoulder-width apart, the lower back is slightly bent, the sternum is straightened, the barbell is in straightened arms. Raise your shoulders up, while straining the trapezium. At the highest point, fix the position for a couple of seconds, lower your shoulders. Shrugs with a barbell can be performed by holding the inventory behind your back. Another option is training in a Smith machine.

• With dumbbells. The minimum weight of each dumbbell must be more than 10 kg. Starting position - we stand straight, in the hands of a dumbbell, legs apart at shoulder level. Without bending your elbows, raise your shoulders straight vertically. It is necessary to make an effort with the trapezius muscle. The advantage of this technique is a large amplitude, so it will be possible to work out the top of the trapezoid faster.

• In the simulator. To perform it, you need to stand in the middle of the simulator, legs apart. We take the handle of the simulator with an upper grip, take a breath, tighten the press and raise our shoulders up. As you exhale, slowly lower your shoulders.

• Shrugs with kettlebell. Kettlebell exercises work great on the bottom and middle part of the trapezoid, because they also allow you to work out the muscles of the shoulder, neck and triceps. Stand straight, feet shoulder width apart. We hold the kettlebell with both hands. We inhale, while exhaling we raise our shoulders as high as possible.

Pull to the chin

When thinking about how to start powerful trapezes, you need to understand that shrugs alone will not be enough. The program of the upper shoulder girdle should be varied. It is important to alternate different movements and exercises.

The second effective action for the lower, upper and middle part of the trapezius muscle is pull to the chin. This exercise is aimed at pumping the shoulders, the trapezoid is involved indirectly, secondary. It has three versions.

For training, you will need one of three devices:

• Barbell. Narrow grip rowing with a bar is an effective solution that will have a positive effect on the body. The smaller the distance between the palms, the stronger the trapezoid will be strained and worked out. Initial position- stand straight, feet shoulder-width apart. We take the barbell with outstretched hands from above. The back is straight, the loin is slightly arched. The bar touches the hips. Raise the bar straight up, sliding over the body from the hips to the chin. Having reached the maximum, fix the position, and slowly lower your hands down. Elbows throughout all actions should look to the sides. At the top, they should be above shoulder level.

• Dumbbells. We stand straight, legs apart. Grab a dumbbell in each hand with an overhand grip. We raise the inventory to the level of the chin. Elbows apart, back straight. As you inhale, lower your arms down.

• Training apparatus. In a block simulator where a crossover is performed, it is necessary to become straight, take the handle with an upper grip and pull it to the neck. You need to perform the exercise as many times as possible.

Remember that the top shoulder girdle is a connected structure. In addition to targeted exercises for the trapezoid, it can be pumped by performing other actions aimed at developing the muscles of the arms, chest, and deltas.

Train measuredly and calmly, without strain and overwork. It is best to visit the gym 2-3 times a week. For training at home, you will need special equipment and equipment (dumbbells, barbell, pancakes).

You can look beautiful and pump up the trapezius muscle if you approach the process responsibly and carefully. It is important not only to swing hard, but also to adjust the diet, sleep and rest time, and develop a set of exercises that are right for you. If necessary, consult with a trainer.

Don't forget about safety. Properly performed exercise is the key to a good result.

Watch Denis Semenikhin's video with trapezoid and forearm exercises: