The trapezius are two broad and flat muscles that are located at the back of the neck and in the upper back.

Each of them has the shape of a triangle, and together they form a trapezoid-shaped figure, which is how they got their name.

The function of these muscles is to move the scapula towards the spine, lift it up and down.

Many beginners in the gym make two major beginner mistakes: they include the wrong exercises in their training programs, and they do them wrong.

As a result, the effect of training, which they see after a few months of training, is not at all as great as it could be.

Thus, time and effort are wasted – even if you work with full dedication, there will be no really good result.

The most common option is that beginners diligently do isolating exercises from the very beginning of classes. Meanwhile, at this stage, they need to concentrate on basic movements in order to build muscle volume.

And only after that, after several months or even years of training – depending on how fast the progress will be – you can begin to improve their form with the help of “isolation”.
Shrugs
Speaking specifically about pumping the trapezoid, it is difficult to make a mistake with the choice of exercises.

Shrugs со штангой и гантелями – основное упражнение для прокачки трапеции, фактически, это единственное упражнение, которое позволят действительно хорошо нагрузить эти мышцы.

It involves raising and lowering the shoulders, while in the hands there should be a burden of a suitable weight – most often a barbell or dumbbells are used.

The shrugs technique is simple, and the likelihood of injury is extremely low. Nevertheless, here, as elsewhere, it is better to do the movement correctly from the very beginning – if only so that the training is as effective as possible.

Indeed, in the event that you immediately put the right technique and engage in it, the trapeze will grow at the maximum rate.

Despite the fact that this movement is extremely simple, there are several variations of its implementation. The main ones are shrugs with dumbbells, shrugs with a barbell and shrugs in the Smith machine.
They differ significantly in the nature of the load, so if you are working out without a coach, it makes sense to figure out what is the difference between them, and try all of these options to see which exercise method is right for you, based on your fitness level and your goals.

In addition, the choice of one of these options depends on the individual characteristics of the anatomy – for some, shrugs with a barbell may be more effective than shrugs with dumbbells. For others, it may be exactly the opposite.

Regardless of which option you choose, it is important to remember to be careful when performing the shrugs. Although this movement is not particularly traumatic, the likelihood of injury still exists.

In particular, it is important to choose the right weight for shrugs – if you work with too heavy a barbell or dumbbells, there is a risk of damaging the spine, which is in a vulnerable position during this exercise.
Who needs to train trapeze
Traps should be trained by all athletes who want to strengthen their upper back in this way and be able to feel more confident when performing many exercises where this muscle receives part of the load.

And there are really a lot of such exercises – after all, these muscles somehow receive part of the load not only when working on the shoulders, back, arms and even chest, but also during any movements when weights are held in the hands – for example, when training quadriceps and calves.

At the same time, it must be borne in mind that the implementation of special exercises for training trapeze is mandatory for athletes of an average and advanced level.

Beginners do not have to include them in their training program at all – in the initial stages of training, they will grow and develop precisely due to the fact that they get enough load when performing many other basic movements.

Even if you just hold a barbell or a dumbbell in your hand lowered down – for example, when lifting calves on toes while standing, they will be included in the work and begin to hypertrophy.

But after a few months or years of training are left behind, they will need an additional load – otherwise they will not strengthen and grow further.
And it is in such a situation that trapezoid exercises will come in handy. If you are training without a trainer, it can be difficult to know exactly when it is time to include them in your training program.

But this point in any case, you need to keep in mind – if you carefully listen to your body during training, you can not miss the right moment. By including these movements in the training program in time and performing them in the right technique, you can achieve excellent results.

Thanks to the developed trapezium, you will be able to confidently perform many exercises for pumping the whole body with large weights, and your body will become more developed, beautiful and harmonious.