The Forgotten Body Parts Series - Traps
The traps are the two meaty lumps that sit directly under your ears and they attach at the back of your skull down to the base of your mid upper back. The main function is to shrug your shoulders elevating the scapula upward. Direct trap training will assist with better posture and help with scapula stability. 
Like calves some people have naturally big traps but unfortunately I don’t - always been one of my weak points. I have wide shoulders for my height but average to poor trap development. I always looking like I still have the coat hanger stuck in my t-shirt! I have trained them consistently over the years sometimes twice per week; once with back and then again with shoulders. My current routine is to train them with back as they receive quite a lot of stimulation from rowing movements. My trap workout usually consists of 3 sets, one direct shrugging movement and a couple of indirect finishers. If your gym has a trap bar I prefer to use this either for shrugs or farmers walks. I like to do a couple of reps of shrugs at the end of my farmers walks just to add in that extra pump whilst the muscle is in full stretch or try and hold the shrug whilst walking. Keeping the core tight throughout this exercise is essential. If you have any lower back issues, try dumbbell shrugs from a kneeling position this will alleviate some of the strain placed on the lower back area. Now a definite NO NO in trap training is to roll the shoulders! This is like a beacon of stupidity to anyone else in the gym!! This motion does not add any muscle building benefit what so ever and only places added stress on your shoulder joints. Now I know I harp on about the shoulder muscles and associated joints and ligaments but this is a complex area that is open for injury. Any older lifters you talk to will have or have had shoulder injuries at some point so always warm them up and stretch. I leave the heavier pressing movements till the end of my shoulder workouts this way my shoulders are already warmed up with the added benefit of pre-exhausting the front deltoid before the pressing begins. Traps are the new Abs, I tell you.
Like calves some people have naturally big traps but unfortunately I don’t - always been one of my weak points. I have wide shoulders for my height but average to poor trap development. I always looking like I still have the coat hanger stuck in my t-shirt! I have trained them consistently over the years sometimes twice per week; once with back and then again with shoulders. My current routine is to train them with back as they receive quite a lot of stimulation from rowing movements. My trap workout usually consists of 3 sets, one direct shrugging movement and a couple of indirect finishers. If your gym has a trap bar I prefer to use this either for shrugs or farmers walks. I like to do a couple of reps of shrugs at the end of my farmers walks just to add in that extra pump whilst the muscle is in full stretch or try and hold the shrug whilst walking. Keeping the core tight throughout this exercise is essential. If you have any lower back issues, try dumbbell shrugs from a kneeling position this will alleviate some of the strain placed on the lower back area. Now a definite NO NO in trap training is to roll the shoulders! This is like a beacon of stupidity to anyone else in the gym!! This motion does not add any muscle building benefit what so ever and only places added stress on your shoulder joints. Now I know I harp on about the shoulder muscles and associated joints and ligaments but this is a complex area that is open for injury. Any older lifters you talk to will have or have had shoulder injuries at some point so always warm them up and stretch. I leave the heavier pressing movements till the end of my shoulder workouts this way my shoulders are already warmed up with the added benefit of pre-exhausting the front deltoid before the pressing begins. Traps are the new Abs, I tell you.