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re: Are Smith Machine shrugs a good alternative to standard barbell shrugs?
Posted on 12/9/14 at 10:23 pm to prplhze2000
Posted on 12/9/14 at 10:23 pm to prplhze2000
quote:
sit on incline bench with chest and face on pad. Let dumbbells/arms hang naturally down towards floor. Start shrugs. Total different angle and burn.
Actually, this is just the proper way shrugs should be done.
Shrugs shouldn't be just an up and down motion (if you are standing up straight). You should lean over a little if you want to work more of the trap. Or pull backwards a little, almost like you are trying to touch your traps behind your head.
Doing it on an incline bench just helps perfect your form.
2
Posted on 12/9/14 at 11:13 pm to lurkr
Posted on 12/9/14 at 11:15 pm to Ironhead985
quote:
Done them for the first time yesterday morning. My traps are toasted right now. I love it.
Posted on 12/9/14 at 11:16 pm to jennyjones
Do some overhead squats in the wide handed snatch position.
Snatching the weight up as well as the stabilization required during the squats really stresses your traps.
Snatching the weight up as well as the stabilization required during the squats really stresses your traps.
Posted on 12/9/14 at 11:18 pm to Ironhead985
quote:
the bar ends up rubbing against my unmentionables
Yup. I use dumbbells now. If you just don't like dumbbells, I used to use the hex bar, it helps.
I'm not trying to do a crazy amount of weight though, I hit traps mostly with pull ups/rows/T-bar rows, the shrugs are just to isolate and fatigue them real quick at the end.
Posted on 12/9/14 at 11:20 pm to Indfanfromcol
quote:
Shrugs shouldn't be just an up and down motion (if you are standing up straight). You should lean over a little if you want to work more of the trap. Or pull backwards a little, almost like you are trying to touch your traps behind your head.
Yea. I find when standing they work best when shrug up then hit the full range of motion of the traps back, then back forward then down.
Posted on 12/10/14 at 7:55 am to Indfanfromcol
I also do the pull back shrug. I super set them wit bent over rows. They are a similar stance, and your junk is not affected. I prefer doing them with the bar. I can't get the dumbells gripped right etc. for a good contraction. I use straps and go as heavy as I can and still do 8-10 reps. I like high pulls for volume, but you can go as heavy. So do both.
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