“Bulging traps, on the other hand, are an argument-ending statement that you’ve done the hard yards in the weights room to build something epic,” says MH Muscle Adviser Ray Klerck. “What’s more, your traps are always on show, poking out the top of every T-shirt, demanding the world take note.”
WHAT TO DO
Perform these two killer tri-sets five times, doing 12-15 reps of each move without resting between exercises. Rest for 45 second between sets.
Traps are a muscle group that are used to propping up your head all day long, so they’re accustomed to a high-volume workload. If you’re after express growth, do this workout 2-3 times a week, leaving two days’ rest between sessions. Soon you’ll be shopping for new T-shirts – a small price to pay for big gains.
1/ Standing dumbbell shoulder press
A) Stand with your feet shoulder-width apart, a dumbbell in each hand. Hoist them up so they’re on either side of your head.
B) Straighten your arms to push the weights above your head, without locking your elbows. Slowly lower to the start position.
2/ Paused dumbbell shrugs
A) Stand holding a dumbbell in each hand, palms facing each other.
B) Shrug your shoulders up towards your ears; hold for three seconds then slowly release back to the start.
3/ Cable face pulls
A) Stand facing the cable crossover machine and fix the rope attachment at eye level. Grab an end of the rope in each hand and step back so your arms are straight out in front, parallel to the floor.
B) Bend your elbows to bring the middle of the rope attachment as close to your face as possible. Take 2-3 seconds to straighten your arms, then return to the start.
1/ Arnold press
A) Stand holding a pair of dumbbells in front of you at chest height with an underhand grip (palms facing you).
B) As you push the weights overhead, rotate your arms so that your palms face forward at the top of the move. Pause, then take 2-4 full seconds to slowly lower the weights back down, rotating your wrists as you go, so that your palms face you again.
2/ Dumbbell upright row
A) Stand with your feet shoulder-width apart, holding a dumbbell in each hand in front of you.
B) Raise the weights straight up, keeping your palms facing your body, until they’re in line with the base of your chest and just below your chin. Pause, then slowly lower the weights.
3/ Overhead shrugs
A) Stand with your feet shoulder-width apart and hold a barbell above your head with your elbows locked.
B) Raise your shoulders as high towards your ears as you can, then slowly lower to the start.