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Bodyweight Traps Workout (GET BIG TRAPS)

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Rating: 4.0; Vote: 1

Subscribe and get every video here - Some think it is impossible to build big traps with a bodyweight traps workout. That-s not the case. In this video, I show you 6 bodyweight trap exercises that you can put together into one killer shrug free workout to develop complete traps. I will show you how to hit not just the upper fibers of the traps but the all important (and overlooked) lower traps. Before we start however it is important to know the anatomy of the traps and their importance in the development of the back. This muscle group takes up almost as much space as the lats. Nobody ever forgets to train the lats but the traps don-t get nearly the same attention. The problem is, the traps are one of the most important muscle groups for providing stability for your entire upper spine during almost every other lift you do. The trapezius is a large muscle group that takes up a long area top to bottom. The orientation of the fibers not only changes along this length but so does the function of the muscle as you work your way down. The lower traps are used to primarily depress the scapula and downwardly rotate them. The middle traps help to stabilize the shoulder blades medially and retract them. They also eccentrically decelerate and control scapular protraction (as would occur during a throwing motion. The upper traps are most commonly trained as we all tend to do lots of shrugs. That said, even here a straight up and down shrugging movement is not really hitting the upper traps as effectively as they could be due once again to the orientation of the fibers on an angle. I actually covered this in a separate video on how to improve the way you do shrugs. It is posted here on this channel if you want to check it out. In this bodyweight traps workout I show you six different exercises for hitting your traps without weights. Just two of them require any equipment at all. A pullup bar and a regular bar that you can set up in the inverted row position is all you need to do all of these. If you don-t have access to either of these pieces of equipment, you have nothing to worry about. Simply do the other exercises shown here to still get in a killer bodyweight traps workout. For a complete program that utilizes absolutely no weights or equipment at all, be sure to head to and get the ATHLEAN XERO program. In just six weights, build ripped athletic muscle without having to use any weights or needing to have access to a gym membership or a gym in your house
Date: 2022-04-22

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Comments and reviews: 10

Michael
If you saw Atlas, the giant who holds the world on his shoulders, if you saw that he stood, blood running down his chest, his knees buckling, his arms trembling but still trying to hold the world aloft with the last of his strength, and the greater his effort the heavier the world bore down upon his shoulders - What would you tell him? -
I-don't know. What-could he do? What would you tell him? -
To shrug. - Atlas Shrugged
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Kirk
Hey Jeff, Idk if you will see this comment, but I had an idea. Maybe you-ve thought of this, but since a lot of people are workout out at home with limited equipment, it may be beneficial to you if you do an updated video of body weight excercises. I say this because this one is four years old, but here I am trying to find ways to work traps at home and I only have one dumbell. Hope you take this into your consideration. Cheers
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Max
Hey Jeff, good video, great workout for the lower traps, bu what about the upper ones? what if you do your shrugs bent over, on your hands shifting maximum bodyweight on your hands and then shrugging your traps? any ideas on such an excercise? seems to to do the trick, just maybe to easy. please comment on that or do an other video about the posibilitys for trap excercise.
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joe
I'm currently trying to recover from ACL surgery. My physical fitness was above average before the surgery but i'm finding that just a few weeks after i've lost muscle and gained fat. My leg still isn't fit enough to go the gym. As a physio therapist, are there any good home workouts that you would recommend for upper body while the legs are out of action?
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Makoto
So I got a good tip for building a bigger traps. Fact is, from a long hot bath. By grabbing the tub rests to depress your trap mucles in pushing them down like the dip bar. Or using a shoulder shrug with sandbag or weights. I got my traps because I used to lift and I got a broad shoulders by doing assisted dips.
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RS
I copied these exercises because I think they can be used to teach certain movements in modified gymnastics and yoga, especially for people who've never had the benefit of working the uneven bars or doing pull-ups. I'm looking for different series for traps, rhomboids, lats. Thanks.
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Thomas
Hey Jeff. I have a quick question. What about an inverted row with shrugged shoulders for trap development? Definitely feel the mind muscle connection happening. Anatomically speaking, would this be detrimental with regards to the joints, tendons, ligaments of the body?
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Joel
I'm confused by the usage of the word 'eccentric' in this video.
Like at 0: 57, I don't see how in the world the upper traps would be firing. Sure they look like they're being flexed but they're simply being compressed by gravity. No? Yes?
Please help: [
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11219tt
My right shoulder hurts with too many pushups. I went to doctor they said it-s fine, just instability. I notice my right trap is significantly smaller that my left. Could this be the cause of the shoulder pain? Can weak traps cause shoulder pain?
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username:
Thank you! I don't have enough space in my house for weight equipment, and gym memberships are ridiculous here, so I prefer the bodyweight workouts. I only did a few of these as you were explaining them, and I could feel it working.
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