How to pump up the trapezius muscle exclusively at home and without improvised items? Push-ups, and there are two types of them, and each is effective: The first exercise – push-ups “heart” Take the starting position: lie on the floor; put your hands in front of you at chest level; bring together the thumbs and forefingers; feet should be together; watch your back and your butt, the first should be perfectly flat, the second should not rise above your head. Now begin to slowly lower yourself until your chest touches your hands. While lowering down, diligently tighten the trapezius muscles, pull with them, remember about your shoulders, they also swing. After that, a slow rise, which should take you at least a couple of seconds. Make sure that the elbows do not diverge to the sides, they must be pressed to the body. Upside down The second exercise, which will be another answer to the question of how to pump up the trapezius muscle, is lifting the body in a handstand. It can also be called one of the types of pumping the desired muscle with push-ups, however, the work goes on in this exercise as when pulling up, only upside down, that is, upside down. If everything is clear, take the starting position next to the wall, preferably without paintings, flowers and other things, for the destruction of which you will fly from your mother or wife. So, you have an empty wall in front of you: stand next to it on your hands, bent at the elbows; lean your feet against the wall. Surely it’s not easy for you anymore, but this is just the beginning, now, tighten your trapezius muscles and start straightening your arms, lifting your body up. The secret is that you need to lift the body not with your hands or shoulders, you need to lift the body as if you were shrugging your shoulders, saying that nothing will work out for me, yeah, you understand! Now “I won’t succeed” – one, “I won’t succeed” – two, and you’re already done, “I won’t succeed” – three … Press and get high … Even these two exercises for trapeze, or sports life-hacks will lay a good foundation for your future incomparable trapezius muscles, which, now we know, can be pumped absolutely free, almost without leaving your home. As they say, “appetite comes with eating”, and soon there will surely be both an opportunity and money to visit the gym or at least a rocking chair in the neighboring basement, and for a full pumping up in the move will go not only push-ups, but also exercises on the horizontal bar and uneven bars. Although, if something like this is already in your yard, then why waste time, start using these shells today.