4 Science-Based Techniques for BEASTLY TRAPS (Upper) - Both Cable & Dumbbell Versions!
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- เผยแพร่เมื่อ 25 มิ.ย. 2024
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Key Timestamp Links:
0:00 Intro
1:02 Overview of the traps (trapezius)
2:00 Techniques: Lift unilaterally, depress your shoulder & tilt your neck
3:59 Angle variation 1 demo
4:20 Angle variation 2 demo
4:59 Angle variation 3 demo
5:00 Techniques: Hold the contraction & rotate
5:36 Free weight alternative (dumbbell)
7:01 Upper trap anatomy deep-dive
8:00 How to achieve max extension
8:57 How to achieve max contraction
9:29 Why shrugging straight up isn't effective
10:29 Angle variation 1 benefits
11:38 Angle variation 2 benefits
12:04 Angle variation 3 benefits
12:44 Free weight version benefits
14:58 Intro to my full online programs
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in this video, I’m going to show you how to use several science-based techniques to work and grow your upper traps many times more efficiently and effectively than you ever have before.
The word “traps” is short for Trapezius, and the trapezius is one of the largest muscles in the body - its fibers have origination points that start all the way up at the base of the skull, and don’t end until down in your lower back. Because it’s so big and covers such a large area, the Trapezius is split up anatomically and functionally into three different parts. There’s the lower trapezius - also called the ascending trapezius - then there’s the middle or transverse trapezius - and then the upper or descending trapezius. In this video, we’re only going to focus on the upper trapezius.
When you’re figuring out the best ways to hit any muscle, you need to look at the origination and insertion points, and the direction of the muscle fibers. Many of the fibers of the upper trapezius originate all along your neck, and then insert on both the lateral end of the clavicle or collar bone, and on the acromion of the scapula. Now, if you really want to work a muscle to its fullest extent, you need to hit its full range of motion - from full extension to maximum contraction. So now that we know the origination and insertion points of these fibers, we can figure out that to get full extension, we need to move them as far from each other as possible. That’s why with the first technique I show, you want to depress or drop your shoulder on the side you’re working, and then tilt your neck and head to the opposite side, stretching those fibers. And then for max contraction, not only do you want to shrug your shoulder up, but you want to bring your neck down to meet it.
Watch the video for the rest!
Disclaimer: I have not finished my medical training and am therefore not yet a licensed physician. The information in this video should not be taken as medical advice.
Credits: The anatomy models used in this video are from Complete Anatomy, from whom I have a teaching license.
UPDATE: The full 8-Week Maximum Gains Series - Total Back Program is now officially available for Beta-Testing!! Go to this link: www.dr-gains.com/offers/3KzMbXrF/checkout and use the code BACK-BETA-50 for 50% OFF!! Beta-Tester slots are limited so secure yours today! 🔥
Dr Gains you've just become my favorite channel!After 20 years of training you've just improved my physic,Look forward to more tips from 🇵🇦💪
That's what I like to hear my friend! Keep it up 💪 Much more to come!
In my experience (50 years of lifting) the best trap growth comes from heavy, explosive movements. I'm talking about power cleans, power shrugs with a trap bar and heavy bent rowing with upper body at a 45 degree angle.
Without a doubt, used to do olympic weightlifting, traps experienced an insane amount of growth in just a few months
Yes 💪
100%. Lighter dumbells movements that most people do does little from what I've experienced myself and training with others.
We are all different but I find that exercise variety is what works best for me: heavy, light, slow, fast, bands, barbells, cables, dumbbells, bodyweight - i mix everything on different days
Yep, heavy O-Bar shrugs for me, I never felt I worked out doing lighter higher reps sets
Genius, this will correct the chronic muscle knots I've been getting for 15 years. No excuse for those muscles to be weak any more.
Thank you
I rarely comment on TH-cam but I just had to say well done, this was a great presentation.
Thank you my friend! That means a lot to hear 🙏
@@DrGains please make video on what muscles used in arm wrestling and how to build those muscles fully
@@rickgrebenik9250 to answer that its largely in the forearms. But biceps and even chest play a big part too 👍
another excellent video, dude deserves a million sub
🙏
I truly wish I had this knowledge 50 years ago, when I first started working out.
Thank you for sharing your knowledge
My pleasure friend!
50 thumbs up on that bro. At that time Weider's Muscle and Fitness was about the only thing going, and they forgot to mention that you really need to be on the juice. Did physiology even exist back then? I don't remember it at all. I remember the first time I injured my back, the doctor said "your back is so heavily muscled I can't tell what's wrong with it." Yeah, exact words.
Thanks for the detail.
Pure Gold!! Thank you, Sir.
Found your channel a few days ago and I instantly subscribed. 💡 went on listening to you explain things. Awesome info & thx for sharing it with us.
Same here!
This is the 2nd video of yours that I watched. Great content it’s very detailed. I subscribed I’m looking forward to more videos in the future.
Awesome, I will definitely try them out in the future, thanks for also showing the dumbell version.
Great work!
I have only known one way to do traps. The barbell or dumbbell shrug. Thanks for angled alternatives. Never knew about the neck placement. I had to laugh at 5:35 - you felt that didn’t ya Doc? Can’t wait to try these. Thanks again!
Haha I had to leave that in there as a "candid" testament to how well those techniques actually work! Try doing sets of all four in a row, and you'll be feelin it too 🔥
@@DrGains Aloha Dr G! Big fan from the Big Island. Am curious if you consider resistance bands as an effective alternative to cables and free weights. And, for those of us with limited home equipment if you would ever consider sharing your resistance band expertise, if any. Love your content and channel!
Great info, thank you Doctor!
Changed my whole trap game.
💪
Always love seeing you in my sub box, thanks for the awesome vids!
Thank You so much Dr.
Great video, I subscribed. Keep it up Dr. gains.
Love it doc
thanks for the vid
Dr Gains!! You’re amazing!!
I haven’t commented or liked one single video in YT, but I felt I needed to like and comment as these are the best workout videos I’ve ever seen
Wow, thank you! I appreciate your support! :D
thanks for the advise
Very happy to pump into yr channel. Its never too late to change some movements to better ones👍. Thank you, sir.
Welcome!
Great Info
Awesome content! Thanks for sharing with us so good information! Can’t wait for a lats video to build an insane V-taper! 💪
Well done
Nice clear explanation 👌
Now I understand. Thank you
Can't wait to try it.
You're slowly growing, keep it up!
Great tutorial❤️
Thanks for the details. Best video about traps I saw.
Glad it was helpful!
Thank you Doc...I been looking for this type of info for a bit..appreciate this alot...heading to the gym tonight to try these.
Thank you
Great logic and explanation
Your content is extremely informative and very helpful. Please upload more often!!!!
Thank you - much more to come!
Brilliant video mate respect
Much appreciated
very good info. im subbing
Love the info and the format it’s presented in. Subbed, liked and belled.
Will you cover mid and lower trap exercises as well in future videos? Had severely rounded shoulders and iPhone neck, so those muscles have been underdeveloped.
Thanks Doc for the education!
Thank you! And I definitely plan on doing videos on those at some point - I have a ton of content backed up and very little time to create them haha. But feel free to submit that and any other requests you have via the feedback form I have in the video description! 👍
Great video and clear explaination. Thanks!
Glad it was helpful!
Hey man, this entire week i have been going through ur videos because u just happend to be on my recommendation page, and I have to tell u that I'm thankful for the time you spend on these videos. Now what facinates me a lot is how important it is to know where the inserting point of a muscle is and how to get maximum flexion and stretch and stuff. Now if u can i would like to get more videos bout this specefically. Also maybe that ur first video would be a video bout the forearms. A suggestion for in the future is a video on hipflexors, but i srsly need the rest of the series on where muscles insert and sruff, especially a video about the forearms with exercises. Anyways thanks alot doc.
Thank you - I'll add those recommendations to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
Wow have you expanded my knowledge of how limited my trap work has been. Fantastic! TY Need to change up my technique.
You tube recommended this channel one video in now I gotta watch the entire catalog.... This what I been needing! Keep it up Doc💯
Haha hope you enjoy the binge! I'm just getting started 👍
The amount of effort you’ve put in this video and also description is worthy of all the appreciations. Found your channel a couple days ago and I can confidently say that this channel is as valuable as thekneesovertoesguys’
Much appreciated!
Lol, is this Athlean-X if Jeff Cavaliere was an MD? 😅
I think this channel seems like a great fit for me, because I love when Jeff talks about anatomy and how it relates to improving and regaining function, mobility and strength!
Subbed 🥳
(Now to dive into your catalogue to discover stuff I didn't know I needed to know! Thanks!)
U are lots of help to me. I got a PASTA and a SLAP lesion in my Rt. Shoulder. I’m posted for surgery in March. But since I’m doing all ur shoulder related exercises, I’m feeling already 80% better and now I’m doubtful regarding going for surgery. Thank you 🙏 U are fabulous 🎉💫🎊
Thx mate
Big thanks Doc...hello from Malysia
Dr gains is well spoken and a master on kinesiology.
Thanks.. Nice 1 Doc, and please don't stay away to long, especially with the dumbbell chest workouts you mentioned.
Dr. Gains, thank you for the trap exercises. Wally
Behind the back rack pulls are pretty good two.
Very good content and presentation, new subscriber 👍
This is a good video with gemstone wisdom
Lovely channel. Quick question on this one: I understand why you want to tilt your neck away to get maximal extension, but in this particular case I don’t see the advantage of tilting your neck down on the contraction-the neck faces no resistance, why not contract up all the way? It seems like lowering the neck attachment point without resistance while bringing up the other attachment point with resistance would disrupt the contraction. Is there some interference from the scapula or the shoulder that you’re trying to overcome?
Thank you Dr Gain, you ve just open my eys to best techniques. I just subribed to the channel.
Welcome and thank you Kenneth!
The best I've ever watched 👌👌
🙏👊
@@DrGains i have changed my whole physique following your tips doctor i wish that i was taking pictures so people can see the progress
Djokovic doppelganger😄😄 Great videos!
I cant wait try these specific excercises for traps cant wait to see a changes love all your videos recently discovered you and am already learning a thing or two
So glad to hear that! :D
Hope you get the traps like Tom Hardy, they will look good on you Stephanie.
This is great I want your course
I would very, very highly recommend you consider registering for my full 10-Stage Gains Without Pains Shoulder program - it's unlike anything else in the industry, and it's exactly what you need. Check it out here: www.dr-gains.com/offers/LYiZbLQx and shoot me an email at michael.kamalu@dr-gains.com if you're interested or have any questions and I'll give you a discount code! 👍
good tips will try the first exercise
Let me know how it goes!
Trap bar shrugs with an intense thoracic spine curve stretch and slight hip hinge explosive shrug pause at top as long as possible slow eccentric
Great content. What is your personal workout split?
TH-cam recommended your shit and I gotta say your stuff is better than most stuff.
Haha thanks brother
Hey Michael! Great channel and videos. Haven’t seen you at the gym in ages. Hope all is well 👍🏻
Hey man! Thank you - and ya I've been working out in my home gym for the last few months. I'll get back there a little more frequently through the winter though! 👊
Hey man, just discovered your channel, and it's safe to say that calling it a goldmine is an understatement!
I was wondering whether you could put out any Tendinopathy rehab videos, as I've been suffering with patellar tendinopathy on my right side for about 4 months now. Initially I tried high rep unilateral exercises, but they didn't seem to work, so now I've switched to different variations of heavy unilateral isometrics done on a very frequent basis (I read that 70% of MVC encourages tendon remodelling). They have definitely reduced my pain to an extent, but any other advice or suggestions would be higly appreciated!!
Sorry to hear it my friend, but I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
Agreed! Goldmine! 🤗
Alright that's it
I'm going to subscribe now!!
Have been following you for 2 days and you solved almost all of my training problems, this channel is what I need.
Haha welcome aboard! Much more to come 👊
@@DrGains can you do a video about the lats? I still doesn't know how exactly the lower lat works so I cannot train it properly.
Great video Doc 🏋️♀️. My fave body part both to admire & work. What other body part do you work on Trap day? Thank you
Thank you! That depends - I mix up my routines frequently, as is best to do. Right now I work them together with the rest of my back.. but they also go well with shoulders, as well as with legs 👍
Wow, just discovered your channel. Istantly subscribed.
Welcome! 🙏
This guy is amazing. His ability to translate & express is an absolute expression of beauty & art.
If anyone else here watches the UFC, is it just me or does
Dr Gains look very much like Dominic Cruz?
Not only looks thier speaking cadence & ability to express action in words is the top of thier field!
Wow. Could be twins
🙏
Much Graditude for your Expression in this life.
You make training my friends & clients Soooooo Much Easier 🤗
Thank you so much, I appreciate your kind words!
@@DrGains I Appreciate authentic truth. You are an expression of Your Creative & investigative process. That is of utmost to myself. Walking the walk.
Thank you. 🙏
Woww, amazing content👌. you will get million subscribers soon. Keep going brother
Thank you brother! We'll get there 👊 Appreciate your support!
Keep lifting heavy weight safety 💪
You will grow
This is awesome! Dr. Gains gonna blow up
🙏
@@DrGains Focus on simplicity & stuff that appeals to a wide range of people
Great video. I really like the unilateral approach to shrugs. I have never done a shrug and felt a good connection. I think the head tilt and crossing the body will assist that connection. Can't wait to try in a couple of days.
It really makes a huge difference. Let me know how it goes! 👊
@@DrGains definitely will, thanks for this info!!!
@@DrGains A couple hours ago I tried cable shrugs with the neck tilt and several sets with cross body. They are amazing! I've never felt a connection with shrugs B4 so this is huge.
Thanks so much!
Can't wait for more content!!!
great
Why I haven't found you earlier 😂 man you are awesome, I'm speechless
Thank you so much 😀
Really good videos 🙂👍, by the way. Why haven't you personally keep the muscles? I am just curious 😉
Like your content 😀. However, more subtle music intro is more pleasant with headphones 🙏👍🏼
Excellent, excellent presentation and demonstration! Dear Dr. you deserve many more subscribers and I hope you will be recognized. All the best to you, and thank you!
Thank you! Always great to hear it's valued 🙏 And we'll get there! Thanks for helping me spread the word! 👊
Good video from India
Awesome
Much appreciated!
Would be cool if you can go over the the other parts of the Traps and how to hit them effectively. Also Back as well (Lats- upper, middle and lower) Great Video Dr!
I'll add all those to my list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
Woo....I must say it is not necessary to have lot of subscribers and viewers to make a channel great.🙌love ur work.
Not necessary... but definitely ideal haha. Thanks for helping me share the channel! 🙏
I would LOVE to see a few videos on forearms!
My dad loved popeye and pursued massive forearms and obtained them, so i have a good genetic base for going after the same thing. Forearms are complicated to effectively work, and i'd enjoy an in-depth review on the muscle group!
I plan on it! Big forearm fan myself haha, and have several anatomy-based techniques for them. If you want to submit the request via the feedback form in the video description, I'll be sure to notify you once I've created it! 👊
More vids!
Just watched all 34 videos more please
Much more to come 👍
This is by far the best channel, so glad to have discovered you. Dr gains could you do a video on how to continue working out with a shoulder injury ie: tendinosis anterior to mid supraspinatus tendon. Subacromial bursitis with bursal and tendon impingement on abduction. AC joint effusion with synovial thickening. Osteoarthritis of the AC joint. Or am I just done for. 😭😭😭
I'll add that to the list! I would also very highly recommend that you go through my 10-Stage Gains Without Pains shoulder program - it's unlike anything else in the industry, and it sounds like you're a perfect candidate for it. Check it out here: www.dr-gains.com/offers/LYiZbLQx and shoot me an email at michael.kamalu@dr-gains.com if you're interested and I'll give you a discount code 👍
@@DrGains thank you for the reply 🙏 will be sure to check it out! Can I ask in your expertise advice is it ok to continue training with the injuries outlined? Thanks mate!
Wow! Clear, detailed, organized and accessible. RARE total combination in single presenter. I do suggest better video production to come up to the level of the content. Color schemes and professional lighting really help differentiate everything in frame. Can't wait to see your insights into shoulder work. Thanks very much for making this material available!
Yeahh we'll get there sometime soon haha. Thanks for the feedback 👍 I do have quite a bit already published on the shoulders though if you want to search my channel!
@@DrGains Cool. I tried the bilateral lat exercise with the positioning and neck stretch. Best single example of how much informed technique impacts efficacy and delivering ROI. Talk about 'leaving a lot on the table!' I'm looking for other adjustments in other exercises that achieve similar holistic and disproportionate results.
The traps are a perfect example of how localized hypertrophy in one part of a muscle is possible
Thanks for realy those videos! Could you make video about lower back muscles specially because I'm hiding gym lately and my lower back muscles are weak and cause lower back pain 😫
I'll add it to the list! Feel free to use the content request form in the video description as well! 👍
Wow... just found out today this channel... Very high quality informative videos... Thank you for sharing! 😲
Will you do any videos about grip strength? I've had pain for a couple of days on the muscle/ligament of both fourth fingers, managed to cure them with massages and wrapping some paper towel around the forearms after applying Vicks, and am pain free now.
Around three years ago I've been using regularly a variable hand strengthener (from 20 kg to 50 kg if I recall properly), for like 10 minutes each hand. i had to stop as was feeling some unpleasant tingling on the palm, and for some months just resting my hands on the steering wheel activated the tingling again. This sensation finally stopped roughly this year.
Just a bit of information from personal experience nobody asked for. 💪😁
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
Hey Doc, could you do a video on lower traps too?
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
His physique says it all❌🧢
🙏
Trying this next pull day
As teenagers, my brother, who didn’t take to lifting like I did, was on a brief course of deadlifting, much as he hated them.
My brother returned from a physical exam and reported that the doctor told him that he could tell that weightlifting was being done, because my brother was evidencing traps.
I have always loved shrugs, but my traps were never bigger than when I was deadlifting heavily, occasionally overloading on high pins at mid-thigh.
Thanks for your episodes, this one included!
“Kelso shrugs” and heavy weight might save a life someday; thickness has many benefits.
Am I glad I found your TH-cam Channel. What a difference it makes when you take the time to learn about the anatomy (origin and insertion points) of a muscle. It then becomes clear the types of movements that muscle can induce upon contraction. I am sure that my routines are going to drastically change after I finish watching all of your videos. I have ONE QUESTION: I have scoliosis, and my right shoulder is kind of dropped lower than the left one. The pectoral muscles on that right side are also less developed (especially the upper or clavicular part of the pecs). If you would create a program for people like me in mind (people with scoliosis), I would certainly purchase it without any hesitation.
Hey Pedro - I'll add that to my program creation list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
@@DrGains Thank you so much! I am so glad I found your TH-cam channel.
Great Channel. I love the biomechanical knowledge you have as it is superior to culture influencing techniques. I rather have science determine the best path! Keep these fantastic videos coming. Thank you.
🙏
You can bend forwards on the front edge of a flat bench holding dumbbells in both hands without curving your spine forward and lift the weight back and up then tightly no slowly squeeze(lighter weight no ego weight of course like a regular standing shrug variation