Traps and upper chest

PhenniusGage · 08-26-2006, 05:44 PM

I've been training for a little over a year and a half now and i have noticed some problems in my physique. My rear traps seem non-existant no matter what i do, my upper back is basically flat. Also, i cannot seem to hit the inner part of my upper chest effectively...any suggestions?

rpen22 · 08-26-2006, 07:04 PM

Quote:

Originally Posted by PhenniusGage

I've been training for a little over a year and a half now and i have noticed some problems in my physique. My rear traps seem non-existant no matter what i do, my upper back is basically flat. Also, i cannot seem to hit the inner part of my upper chest effectively...any suggestions?

Let us know what you're doing now and that'll make it easier to tell what you need to change/add.

CALIBBER · 08-26-2006, 10:15 PM

deads and alot of rows and chins. to have good traps you have to have a good back. deads and rows all basice movements for you back but also hits the traps.. chins its about everything in the back but main your upper back. dont do lat pulldowns and chins weighted if passible. sjome ppl get enough trap workout from just doing deads and rows... change you back routine to just being free weight row i.e. yates row(underhand) corner t bar rows. shrugs are good to hit'em dirctly too.. you sdhould look at your shoulder routine also, maybe ur just
not going heavy enough..

for upper chest do incline db press instead of incline bb press.. and in db pullover. this will solve both of ur problems in one mvement.. have a good bench press. bench press works your whole chest.

thats my 0.02

PhenniusGage · 08-27-2006, 01:53 AM

Yeah, i do both deads and close and wide grip rows every routine for back. For shoulders i do 8 sets of shrugs(4 dumbell 4 barbell) 4 sets of military, 3 sets of arnolds, 3 sets of upright rows, and 4 sets of cleans(usually) every now and then i switch it up depending on how i am feeling. For chest i normally do incline,decline, and flat bench and flys and cable crosses...depending on ho wi feel i might include dumbells into my routine as well.

CALIBBER · 08-27-2006, 04:23 PM

it takes time bro...... if you keep training you'll get there.. just like if you saw yesterday's webcast of the Eupoa super show. you would noticed that Bob Chick said that some of the newer guys needed more time to get that shape and more muscle metarty (aka aged muscle)

all you need is just time and still pluging along

PhenniusGage · 08-27-2006, 05:47 PM

Yeah i guess so, sometimes it just gets frustrating as i am sure many of you know haha, either way thanks for the reassurance guys

Basso · 08-27-2006, 11:15 PM

I've witnessed many people doing shrugs with numerous variations of the movement, some of which could only be distant cousin of the movement. Traps are typically a fast growing muscle and if you do shrugs properly you should get some results, especially if your also DLing.
So give this a try if your so inclined. Set the bar up in the rack just above the knee. Load the weight to where you can do about 10 reps to failure. Shrug the weight straight up and hold for 3-5 seconds, when lowering the weight do not let your shoulders come forward simple control the weight straight down, this will ease stress on the rotator cuffs and maintain pressure on the trapazoids. These can not be performed correctly in a Smith Machine!

idunk42 · 08-28-2006, 05:12 PM

You could also try reverse shrugs, where you have the bar behind your back.

PhenniusGage · 08-28-2006, 07:08 PM

thanks for the tip, i am set to lift shoulders tomorrow so i will let you know how it feels and keep you posted on the results, thanks alot everyone!

Popa Murph · 08-28-2006, 07:45 PM

Try what basso said for traps and switch to DB's for your incline chest pressing exercises. When I want to focus on upper pecs I'll hold the DB's farther apart and come way down for a deep stretch. That's my $.02

**Jayhawkk** · 08-29-2006, 08:43 AM

I'm in your same boat with the rear traps. Height of the traps are fine it's the rear thickness. It has something to do with my posture because I can bring them out with a slight up and rear movement but they all but disappear when I stand normal. I know tees who have barely begun to lift have very well developed trap/upper back. Genetics and evertraining that muscle seems to be the culprit in my case. I was hitting it far too often and have noticed better results with less training.

PhenniusGage · 08-29-2006, 05:21 PM

hahah thats crazy you basically just described me as well if i hold my shoulders back a little they look big and the height is awesome, but my normal posture renders them non-existant. I heard from a friend today to try and hit my rear delts more and as a result this will help create more upper back thickness and posture...do you guys know if there is any truth to this?

**Jayhawkk** · 08-29-2006, 11:29 PM

rear delts, upright rows and deadlifts or rack lifts have isolated my traps to show them as seperate after about 2 months of training and not trianing them too often. I was shrugging my ass off and it was getting me stronger but no bigger.

DonPengu1n · 08-30-2006, 02:22 PM

synthol baby!

*Note* If you even think im serious about that i will have to come through the computer screen and slap you