UPPER TRAPS FACT/TIP💡👇
💡Developed upper traps require very smart and calculated training approach because due to certain structure and mechanical role its very easy to leave them understimulated.🤔
💡Your upper traps are predominantly fast-twitch dominant muscle BUT due to their very small cross-sectional surface training them like regular fast-fiber dominant muscle(chest or back) will most likely leave them understimulated.❌
💡You need time under tension✔, intentional contraction✔, paused contraction at the peak position✔, higher reps✔ and most important real FULL RANGE OF MOTION✔. .
💡To create maximal range of motion during shrugging movements you need a small form adjustment. 👇
✔Lean slightly forward(this will create greater range of motion during lowering part and allow you better stretch at the bottom.
❌DON'T perform shrugs with scapular retraction. I don't care what you've heard or read because retraction actually reduces range of motion in the peak position. ✔If you want to maximize the range of motion than you should have neutral or even slight protraction during shrugs.(NO, this won't wreck your posture. Posture is a matter of neural adaptation NOT structural muscle imbalance)
✔Intentionally stretch your traps at the bottom while keeping the tension on traps
✔Do 2-3 second pause at least at the top contracted position.
❌DON'T jerk off the goddamn weight/✔Use controlled concentric and slow and controlled negative motion
👉Some people also claim shrugs are ineffective and unfunctional but science is so clear on this that any debate is just dumb.😪
💡Primary mechanical role of your traps is posture stabilization in the shoulder girdle so since "shrugging" the load up requires high degree of stabilization it is only logical thing to do.✔
💡When someone says; olympic lifts are what builds the best traps they still actually think of shrugs(even if they're not aware). Primary move of weightlifters during any of their lifts is HIGH PULL which is basically an explosive shrug with heavy load. Add volume to this and voila!🤗 Traps start to poppin'👌