More Bigger Shoulder & Traps Exercises @ [ Ссылка ] & More Bigger Back Exercises @ [ Ссылка ]
Overhead shrugs are way better and more efficient at making your traps bigger than regular trapezius shrugs because as you will see too often with barbell shrugs is a lot of cheating and partial range movements that end up giving the user a very poor traps workout.
Overhead shrugs = 100% trap involvement in a full range of motion. Again let me harp back on why regular barbell shrugs are so terrible for trap development...
1. Partial or no range of motion at all. Your traps are supposed to move in a simple up and down motion (no more and no less than that) -- next time you are in a gym please notice how the majority of guys (and maybe some gals) do barbell shrugs and you will see them not fully shrugging with their traps.
2. You will see guys load up 4, 5 or 6 forty five pound plates or more on the bar and proceed to do a half inch shrug and to justify that half inch movement they do 100 reps like that in rapid successions
If just once those guys tried overhead shrugs that would quickly *eliminate the somewhat good but not as effective barbell or dumbbell shrugs from their workouts altogether
*Barbell shrugs are fine when done correctly meaning you leave out your ego and use lighter weights that allow you to fully shrug up and down but with overhead shrugs
Just do a regular routine of 8-to-12 reps making sure to hold squeeze the rep at the end to get a peak contraction or static hold ([ Ссылка ]) for at least 2 seconds and your traps will be on fire more than they will be with regular shrugs.
If possible do with dumbbells or some kind of overhead trap bar to work your traps on a much different plane to give your traps a fuller range of motion for better trap building results
You can do overhead shrugs 1-to-3 times per week (more is unnecessary and will not speed things up) but if you are already doing a back workout then it's probably best to save these for the end of a workout or on the other hand...
You can make overhead shrugs the start of your workout to pre-exhaust your traps ([ Ссылка ]) to feel it always in your traps during your back workouts and the back workouts that work best for pre-exhausting traps is to do overhead shrugs before Olympic lifts that rely on your traps the most like power cleans and snatches
So hands down overhead shrug are better than barbell shrugs for developing bigger traps and if you still are going to do barbell shrugs then at least use a trap bar where the range of motion is much greater
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More Shoulder Exercises...
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More Traps Exercises...
High Pulls for traps: [ Ссылка ]
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