Workout of the week: Trapezius muscle training: The 5 best exercises | ATLETICA

A well-developed trapezius muscle not only gives your back more width and strength, but is also essential for an upright posture and optimal power transfer. With targeted trapezius muscle training, you can effectively shape this important muscle and at the same time improve the stability of your upper body.

In this blog, we present you the 5 best exercises with which you can specifically train your trapezius muscle and lay the foundation for a broad and powerful back. Whether you are a beginner or an experienced athlete - this workout offers you suitable options for every level. Let's get started and give your back the attention it deserves!

What are the trapezius muscles?

The trapezius muscles, also known as the trapezius muscle and often referred to as the traps for short, are some of the most important muscles in the upper back. They have a trapezoidal structure - hence the name - and extend from the base of the skull across the neck down to the middle vertebrae. Targeted trapezius muscle training ensures that all areas of this versatile muscle are strengthened.

The traps are divided into three main areas:

• Upper trapezius muscle : Raises the shoulders, stabilizes the neck and supports head movements.

• Middle trapezius muscle : Responsible for retracting the shoulder blades and thus for an upright posture.

• Lower trapezius muscle : Helps lower the shoulder blades and provides stability during movements such as overhead exercises.

Effective trapezius muscle training aims to develop all areas of the traps evenly. This not only ensures an impressive back width, but also more stability and strength in the entire upper half of the body. The traps also play a central role in preventing injuries, as they support and relieve the shoulder and neck area.

Whether in the gym or in everyday movements – strong traps make the difference. A balanced trapezius muscle training is therefore not only important for strength athletes, but for everyone who is working on a strong and stable posture. Ready to strengthen your traps? Let's go ' s!

Stretching or training the trapezius muscle – which is more important?

Whether you should stretch or train your trapezius muscles depends on your goals and current condition. Both approaches have their advantages and can be combined to get the best performance from your trapezius muscles.

Stretching the traps is particularly useful if you suffer from tension in the neck or shoulder area. This often occurs as a result of sitting for long periods, poor posture or intensive training sessions. Regular stretching improves mobility, relieves tension and prevents pain. After a long day at work or as a cooldown after your trapezius muscle training, a stretching routine can be particularly helpful in loosening the muscles and promoting regeneration.

Training the traps, on the other hand, is essential if you want to build strength and stability in your upper back. Strong trapezius muscles improve your posture and support you in exercises such as pull-ups, deadlifts or shoulder presses. If you want to broaden your back or increase your grip strength, targeted trapezius muscle training is the key to success.

A combination of both is most effective. Trapezius muscle stretching loosens tense muscles and promotes mobility, while training improves strength and stability. This combination ensures that your traps remain both powerful and relaxed. By incorporating both into your training plan, you get the most out of your muscles!

5 best trapezius muscle exercises

Targeted trapezius muscle training not only strengthens your upper back, but also improves your posture and performance. With these trapezius muscle exercises you can effectively train the different areas of the traps and avoid tension. Regardless of whether you want to build up your muscles or loosen them up - the combination of training and stretching is the key.

1st dumbbell shrugs

Shrugs are one of the best trapezius muscle exercises to specifically strengthen the upper traps. Hold dumbbells in your hands and raise your shoulders upwards in a controlled manner. Make sure not to tense your neck and perform the movement slowly. This exercise is a classic for intensive trapezius muscle training and ensures visible results.

2nd Face Pulls with Cable Machine

Face pulls work the middle area of ​​the traps while improving shoulder stability. Use a cable machine with a rope attachment and pull the rope towards your face. This exercise is particularly effective for stabilizing the shoulder blades and improving posture.

3. Reverse Flys with resistance band or dumbbells

This exercise targets the middle and lower trapezius muscles and ensures even development of the back. Use dumbbells or a resistance band and move your arms backwards and sides in a flying movement. Reverse flys are ideal for a versatile trapezius muscle workout.

4th Trapezius muscle stretch with lateral neck flexion

To relieve tension and promote mobility, a targeted trapezius muscle stretch is essential. Slowly bend your head to the side while pressing the opposite shoulder down. Hold this position for 20-30 seconds per side to loosen the upper traps.

5th Trapezius muscle stretch in the door frame

Stand in a doorway and reach up with one hand while turning your upper body slightly in the opposite direction. This stretching exercise helps to relax the entire trapezius muscles and promotes recovery after an intense workout.

The combination of the best trapezius muscle exercises and targeted trapezius muscle stretching is the key to a strong and flexible back. With these five exercises you can optimally train your traps, relieve tension and improve your posture. Start now and give your upper back the attention it deserves!

How many repetitions are optimal for building muscle?

To build muscle as part of your trapezius muscle training, the optimal number of repetitions is 8 to 12 repetitions per set. This range ensures that the trapezius muscles are effectively stressed to stimulate growth without compromising technique.

This repetition range offers the perfect balance between load and tension. The weight should be chosen so that the last repetitions are difficult, but can be performed technically cleanly. This stimulates the muscle optimally, which is crucial for building muscle.

sentences and pauses

• Sets : Perform 3 to 4 sets per exercise to fully challenge your muscles.

• Rest : Plan to rest for about 60 to 90 seconds between sets. This is enough time to partially recover your muscles without losing the intensity of your workout.

Targeted trapezius muscle training with the right number of repetitions lays the foundation for visible progress and a strong, broad back. With consistent technique and focus, you can achieve your goals effectively!