Traps (mid-back)


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...

Bodyweight

Pull Ups

Difficulty: Intermediate

  1. Grasp the bar with an overhand grip, arms and shoulders fully extended.
  2. Pull your body up until your chin is above the bar.
  3. Lower your body back to starting position.

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

Inverted Row

Difficulty: Beginner

  1. Lay underneath a fixed horizontal bar and grab the bar with a wide overhand grip.
  2. Pull your body straight up to the bar.
  3. Return to the starting position, your arms fully extended. Repeat.