6 simple exercises to strengthen the trapeze
It is the muscle that is located in the upper central part of the back and working it independently involves improving the anatomical posture and achieving a harmonious development of the whole trunk. Although you actively participate in a multitude of exercises, you can also train him independently. Try this routine to strengthen the trapeze and you will increase its strength and volume.
Aesthetically, a trapeze with the right development looks magnificent but, in addition to this, this large flat muscle, which starts from the nape of the neck, intervenes in basic movements such as the elevation of shoulders and arms or neck twists.
When it comes to starting out in the gymnasium, sometimes its relevance is forgotten and there are no exercises to train the trapeze in a concrete way. Including them in any routine is essential to gain proportionate volume and to increase power in strength training, especially if it involves weight lifting.
The best routine to exercise the trapeze in the gym
Although there are plenty of exercises to strengthen your back at home, you can also practice a series of movements in the gym to gain muscle in the trapeze. Try this routine to strengthen the trapeze by performing between two-four sessions of each exercise, with a number of repetitions ranging from ten to twelve according to your level of training. Remember to mark each of the movements well in order to contract the trapezius properly and achieve good results in a short time:
It is the key exercise for strengthening the trapeze and increasing your muscle mass. Very easy and effective, especially if you hold your shoulders up for a few seconds after lifting. The execution is simple: standing, with your legs slightly apart and holding a dumbbell in each and every hand, raise your shoulders, trying to”touch” your ears. Your arms should remain stretched and without tension. The ascent and descent movement must be short and fast. You can do this by alternating the shoulders (a series with each of them) and conclude by raising the 2 to the time.
2. Shrinkage with circles
It is a variation of the previous year that will help you to complete and increase its intensity. Shrug your shoulders and, once raised, face them back. Then, move them face forward in 2 phases, firstly?half circle?, support a few seconds, and then move on to another half circle. Take them back again and go down. You’ll appreciate the way the trapeze is stretched.
3. Chin bar lift
Excellent exercise to develop the trapeze with which you will also work intensely on the deltoids. Stand up, holding the bar at your thighs, with your arms outstretched and your knees slightly bent. Raise the bar by holding it close to your body until it is level with your chin. Your elbows will be flexed and pointed outward. It holds for a few seconds and descends in a controlled manner. Breathe in on the way down and breathe out when you go up. If you want to increase your effort, add weight to the bar (discs).
4. Side shoulder lifts with dumbbells
The so-called”birds” do not have to be missing in a trapeze strengthening routine. It is an exercise that affects the first third of the upper body, increasing the muscular mass of the whole area. You must stand up, with the wood slightly leaning forward and your legs bent. Hold a dumbbell in each and every hand and, from this initial situation, open your arms laterally, as if they were the wings of a bird. Sturdy shoulders, strong back and strong trapeze, guaranteed!
5. Military press behind the back of the head
Really effective when working on the trapezius and the arm muscles. The idea is to put the bar behind the nape of your neck while standing or sitting on the bench, whichever you prefer. Raise the bar so that it is just above your head, hold it for a few seconds and descend. It is convenient to do this exercise without adding weight to the bar (unless your unbeatable physical condition allows it).
6. Elevation of legs and arms from the floor
You do not need any apparatus to perform this exercise to strengthen the trapeze without weights, because your body acts as the only resistance (calisthenics). Lying face down, with legs stretched out and arms extended in front of your head, try to raise the upper and lower extremities in unison. Stay”in the air” as long as you can and go down. You will appreciate how the trapeze contracts intensely to support the posture.