Tip: Incline Shrugs for Big Traps

When most lifters think of their traps, they visualize only the small portion of the upper traps they see from the front. But the trapezius is a big muscle, originating at the base of the skull, running down to the upper and mid-back, and running width-wise covering both scapulas. If all you do is standing vertical shrugs, you're "missing" much of the muscle.

Try chest-supported incline shrugs at various angles. Each angle will target a particular portion of the traps. Use a steep angle to hit the area about halfway between the upper and mid-traps. Drop the bench a bit lower (about 30 degrees) and you'll target the mid-traps, which is where most people are lacking.

Just lay chest down on an incline bench. Shrug up, hold, and squeeze at the top. You can use either a neutral grip (palms facing each other) or a pronated grip, as you would on a standard bench press.