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14

There are several arguments about correct bar placement. The two main locations are "high bar" and "low bar". Both pictures you have portray a high bar placement. The trapezius isn't designed for massive loads; however, if you have the bar a couple inches lower so that the load is split across the mid scapula. The low bar position is better suited to ...


9

How can several hundred pounds of pressure on the trapezius be safe and comfortable? I've always found bare barbells unpleasant on the trapezius. The pad's sole purpose is to address that exact issue. I don't think it's dangerous at all, it's there to prevent injury to your traps. If using the pad allows you to perform this exercise, then use it. ...


4

By development, I assume you mean size? Your back muscles are very resilient, and there are a couple possibilities: You aren't working them heavy enough You aren't working them with enough volume Barbell rows and dumbbell rows are excellent options, but don't forget dead lifts. The shrugs and pullups, while awesome exercises, do the least for the ...


3

I like to grab a pull up bar and drop one hand hang at full extension then switch to the other hand. As you switch you trap will be engaged to lift you up to switch hands. The longer you can sustain the state between hanging on one hand and grasping it with your other the more completely you will utilize the trap.


3

Using a pad is illegal in lifting competitions and power lifters after all squat the heaviest weights possible without injury or problems. As a submission wrestler I squat over two and half times my own body weight, 5 repetitions with 530lbs at a body weight of 210lbs. I have never used a pad and never experienced more than the mildest discomfort holding ...


3

I also have Erb's Palsey in my left shoulder/neck. I am now almost 20, and I have had therapy and tests done up until I was 12, when I moved away from my therapist I never was able to continue occupational therapy. Some of the things that helped me the most were wall push-ups, and a thing called 'superman' which you lay on your stomach, put your arms as ...


3

I would recommend looking into isometric exercises, simulating weight ones. You can take hold to the bottom of a couch or door jam and pull (simulating a row) and focus on the tension. Same thing with shrugs and pull ups, you don't need to come off the ground to put tension on the traps.


2

The traps can be a bit hard to hit with bodyweight only, but handstands, handstand walks, handstand push-ups, pull-ups, and levers all use them in supporting roles. If you don't have barbells but have access to other heavy objects - sandbags, kegs, stones, tires - any motion where you press/hold something overhead (press, push press, jerk, overhead squat) or ...


2

Based on the comments you added regarding the price of gym memberships in your area and the reasons why you don't want to buy a set o weights, I strongly suggest that you get a pair of adjustable dumbbells such a the bowflex or nautilus ones. They will cost you a few hundred dollars but will last you for a lifetime. Very compact and convenient for extremely ...


2

Note the position difference in the two images you posted. In the padded image, the bar is high on the shoulders, above the shoulder bones. In the unpadded image, the bar is supported a little bit lower, more on the muscles, and not on the bones. Changing positions of the bar is a good way to avoid adaptation, and to continue improving. Sometimes, this means ...


2

Reverse push ups: Get between two chairs and put your elbows on them with your back towards the floor (You should be looking at the ceiling ). Hold your body stiff like a plank, press your elbows into the chairs as you contract your traps. Relax letting your torso drop as low as you can and get your back as round as you can without falling off the chairs.


2

The best bodyweight substitution for a weighted shrug is just a shrug from the inverted hang (aka inverted shrug): This can be done on rings, straight bar, or even parallel bars:


2

I will preface my answer with a disclaimer that I don't know if my suggestions will be appropriate for your neck and shoulder condition, so I'd recommend that you clear them with your therapist. Specificity - The exercise your therapist gave you may be boring, but it speciically targets the lower trapezius in a shortenend range. Your rounded "monkey" ...


1

If you added some hand weights to the floor exercise he suggested that would change the difficulty quickly. Trap muscle are weird, in that may times you have to try to squeeze them intentionally. Some gyms have little pictures on the machinery to indicate which muscles group should be activated by using that machine. That's a start if you really want to be ...


1

Shrug Dips or Dip shrugs, whatever Kelso calls them are very effective. you get in the position of doing Dips and instead of going down push yourself up, hold this position and then lower your self down. the actual movement should be no more than 6 inches. your elbows dont bend during the whole repition. Search the internet for Kelso's dip shrug and you ...


1

Without weights, i think the only way to build your traps are commando press ups and diamond press ups....with diamond press ups make sure you emphasize your upper back and keep form, really strain the traps and keep the exercise normal to slow but very controlled.


1

Here's a link to the same discussion on BodyBuilding.com: http://forum.bodybuilding.com/showthread.php?t=134123431 I couldn't find any information on the problems going bare might cause and the general downside to using padding seems to be one of control and feel of the bar while squatting. I'm assuming people switch on/off based on personal preference, ...


1

Inverted shrugs are the way to go in my opinion. Please notiche that they are bodyweight, but they are not equipment free, though. You have to build a TRX-like device (I did with less than 10 euros) and find a place to hang, so it's impractical if you're looking for something to do with nothing more than your own body. If you want to ditch the gym and have ...


1

Probably a bit late for this, but if you lie back on a bed with your head hanging off the edge and move it forward/backward, twist left to right and touch each ear to your shoulder it can be a pretty effective exercise. other than that, neck bridging is the only one i've heard of, but it's a bit high level (good chance of injury if you're not strong enough) ...



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