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.
- Grasp the bar with an overhand grip, arms and shoulders fully extended.
- Pull your body up until your chin is above the bar.
- Lower your body back to starting position.
Elevated Pike Press
- Use a bench or an object to elevate your feet.
- Lower your head towards the floor by bending your elbows
- Push through your hands and return to the starting pike position.
- Lay underneath a fixed horizontal bar and grab the bar with a wide overhand grip.
- Pull your body straight up to the bar.
- Return to the starting position, your arms fully extended. Repeat.