At the word “trapezoid”, different people have a variety of associations: someone will remember a quadrilateral with a pair of parallel opposite sides, someone will remember a popular circus projectile … We’ll talk about a muscular trapezoid.
In order to understand in detail the technique of trapezoid exercises, one should understand their function, for which it makes sense to consider in detail the structure of these muscles. Located in the upper back, they bring together three groups of powerful muscles: the deltoid, latissimus dorsalis and neck muscles, forming a flat triangle. The trapezius muscles work in three directions: the upper part of the trapezoid raises the scapula and the entire shoulder girdle, the lower part, on the contrary, lowers it, and the middle part shifts the scapula to the spine. The development of the trapezium determines the normal functioning of the shoulder girdle and neck, and under loads protects the collarbone and cervical vertebrae from damage.
The anatomy of the trapezius muscle is such that for its best formation it is necessary to work out the muscle in three absolutely opposite directions. This means that there is no unambiguous training for the trapezoid, you will have to perform a set of at least three exercises: one for each part of the trapezoid. The top of the trapezoid has a natural natural power, and therefore, for the qualitative development of the muscle, serious weights should be used.
You should not forget about the diet that is inherent in your somatic type, since high-quality muscle relief can be achieved only by combining active exercises in the gym and proper nutrition.

There are specially designed exercises, the purpose of which is to pump the trapezius muscles. They are called scars.

Upper trapezius shrugs:

Performed with a barbell in a standing position. It makes sense to wear a special belt for strength training. The bar should be at a height just above the knee so that there is no shock load on the lower back at the beginning and end of the exercise.
Starting position – legs slightly narrower than shoulder width, hands on the bar slightly wider than shoulders. Palms open to the torso, thumbs around the neck. Straighten your back, bring tense shoulder blades together, lift your chin up – in order to feel the muscles of the neck. Remove the bar from the support and stand upright without changing the position of the back. Lower your shoulders, stretching under the weight of the bar trapezoid. Further, by the effort of the shoulder girdle, raise the shoulders as high as possible, as if trying to touch the earlobes with them, and fix the position. Run 6-8 times. When returning the bar to the support, do not relax your back until the weight remains on the rack.
After shrugs with a barbell, it makes sense to “finish off” the trapezoid with exercises with dumbbells. Weights in shrugs with dumbbells are significantly reduced, but at the same time the mobility of the shoulder girdle is increased, thereby allowing you to pump the upper part of the trapezius muscles with optimal amplitude. The technique is the same as in the barbell variations. The only condition is to avoid bringing the shoulders together and not turn the dumbbells inward, they must run parallel to each other.

Shrugs for the middle part of the trapezius muscles:

Performed lying down on an incline bench. You can use a barbell, but dumbbells are preferable, as they have greater mobility, which contributes to better concentration on the pumped part of the muscle.
The bench is set at an angle of 30°. Lie face down on a bench with your hands on the floor holding dumbbells or a barbell. Pull the projectile upwards, reducing the middle part of the trapezoid. Run 10-12 times.

Shrugs for the lower part of the trapezius muscles:

Performed on bars. Since a significant mass of the trapezoid falls precisely on its lower part, one should not neglect the thorough study of this part of the muscle. Shrugs on the uneven bars make it possible to pump the bottom of the trapezoid so that the entire upper back is developed in proportion.
Starting position – on the uneven bars with outstretched arms. Without bending your elbows, keeping your back vertical, pull the body to the floor. At the same time, the shoulders are raised as much as possible. Then you should push up, using only the force of the trapezium. At the top point, fix the body, lowering the shoulders as low as possible. Run 8-10 times.

Basic rules for shrugs on the trapezius muscles:

– When raising the projectile, inhale, when lowering, exhale. Holding your breath is not recommended.
Shoulders should be kept deployed. Hold vertically up. Don’t move forward.
– Do not lower your head, trying to achieve muscle contraction. Keep your head straight with your chin up.
– Control the weight of the weights. If the weight is too heavy, it is impossible to work out the muscles in sufficient amplitude.
– Do not bend your elbows. it приведёт к нагрузке на бицепс, и ограничит усилие на trapezoid.