Overview of Trapezius

The trapezius is named for its trapezoidal shape. It is flat and broad, covering the upper back and part of the neck and shoulders, but it’s actually part of the thorax. The muscle itself comprises of three sections: Descending part which keeps running from the occipital bone and nuchal tendon to the lateral third of the clavicle, Transverse part which starts from the spinal procedures of the first to fourth thoracic vertebrae and inserts at the acromion and ascending part which stretches out from the spinal procedures of the fifth to twelfth thoracic vertebrae to the scapular spine.

Training Trapezius

It’s important to train trapezius with isolation and proper technique. We have specified the best techniques to train the muscle here:

Upright Rows

The purpose is to develop the trapezius and the front deltoids especially the separation between deltoid and pectorals.

How to Do it: Stand grasping a barbell with an overhand grip, hands 8 to 10 inches apart. Let the bar hangs straight down in front of you. Lift the straight up, keeping it close to your body,. until the bar just about touches your chin. Keep your back straight and feel the traps contract as you do the movement. Your whole shoulder girdle should rise as you lift the weight. From the top lower it once again more under control to the starting position.

Dumbbell Shrugs

The purpose is to gain muscle mass in the trapezius muscle.

How to do it: Stand upright, arms at sides, a heavy dumbbell in each hand. Raise your shoulders up as high as you can, as if trying to touch them to your ears. Hold at the top for a moment, then release and return to the starting position. Try not to move anything but your shoulders.

Barbell Shrugs

The purpose is to develop trapezius muscle and sharpen its shape for better performance.

How to do it: Stand upright, holding a barbell at arm’s length in front of you, using an overhand grip. Raise your shoulders as high as you can, as if trying to touch them to your ears. Hold in this position for a moment then lower the bar, under control, back to the starting position.

Benefits of Trapezius Muscle

Training trapezius muscles can have numerous benefits and we have specified some of the reported benefits underneath:

  • It helps in strengthening the upper body especially neck and shoulder area
  • You can alleviate the stress level in the muscle by strengthening and enhancing muscle mass in the trapezius
  • Well developed trapezius can improve the stability and posture of the body

Precautions/Mistakes of training Trapezius Muscle

We all do some common mistakes and avoid precautions while training trapezius muscles. We have specified some of the common precautions and mistakes underneath:

  • Forgot to hold the movement to isolate the momentum for best results
  • Lifting light weights while training
  • Not following the instructions of the expert
  • Overtraining the muscle which can lead to muscle spasm or muscle injuries
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