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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Davo on March 14, 2007, 04:12:50 AM

Title: Shoulders, Traps and upper back ???
Post by: Davo on March 14, 2007, 04:12:50 AM

Hi, I was hoping someone out there could provide some advice on the exercises best suited to developing endurance and strength in the Shoulders, Traps and upper back.

I broke my clavicle (collar bone) approximately 6 months ago and ever since I have lost a lot of strength and endurance in my shoulder area.

I also find that I cramp a lot under the shoulder blade after extended periods in the gym.

Any advice would be greatly appreciated.

Davo

Title: Re: Shoulders, Traps and upper back ???
Post by: smaul on March 14, 2007, 05:07:25 AM

Upright rows specifically target all those mucles.  Apart from that you'd have to target the muscle groups seperately.
such as various rows and pulldowns for the back, shrugs for the traps (may want to be careful with the collarbone on these) and shoulder presses and raises for the shoulders.

Title: Re: Shoulders, Traps and upper back ???
Post by: Cavalier22 on March 14, 2007, 06:53:27 AM

I am not a big fan of upright rows.  Not easy on your rotator cuffs

Title: Re: Shoulders, Traps and upper back ???
Post by: Davo on March 15, 2007, 04:47:43 AM

Thanks Guys,

I appreciate the feedback.

Title: Re: Shoulders, Traps and upper back ???
Post by: Royalty on March 17, 2007, 10:42:31 AM

lots of weighted pull ups and heavy overhead presses. I think its important to be strong, whether its pushing or pulling, on overhead movements. This would be a great superset. Ive done these and neither exercise detracts your strength from the other.

Title: Re: Shoulders, Traps and upper back ???
Post by: lilwoday09smb on March 17, 2007, 08:37:53 PM

clings will make your upper back/ trap area huge. cling and press works very well 2. upright rows wider grip heavy for 6-8 reps and shrugs

Title: Re: Shoulders, Traps and upper back ???
Post by: Brixtonbulldog on March 18, 2007, 12:35:29 PM

Quote from: lilwoday09smb on March 17, 2007, 08:37:53 PM

clings will make your upper back/ trap area huge. cling and press works very well 2. upright rows wider grip heavy for 6-8 reps and shrugs

you mean cleans?  wtf are clings?

Deadlifts would help bigtime as well.