There is far more to the trapezius muscle than meets the eye. The traps are not just the muscle that sits on top of your shoulders. The traps actually travel a large portion of your spine. When well developed, the traps take on the look of a cobra hood. The traps are divided into three portions. Those portions are referred to as the superior, medial, and inferior fibers. All three parts serve similar, but different functions. More...


Elevated Pike Press

Difficulty: Intermediate

  1. Use a bench or an object to elevate your feet.
  2. Lower your head towards the floor by bending your elbows
  3. Push through your hands and return to the starting pike position.
  4. Repeat

Elevated Pike Shoulder Shrug

Difficulty: Beginner

  1. Use a bench or an object like a chair to elevate your feet.
  2. Slowly lower your body (scapula) while keeping your elbows locked (this is key)
  3. Slowly raise your body back to the start position.