My traps are lacking big time compared to my delts/chest and I need help making them bigger.

I think this is because I've never done Shrugs really. ¯\_(ツ)_/¯ I always find I get pain in the middle of my back after doing them and I don't like it.

My regular shoulder day is something like

Rear Delt Raises
Rear Delt Cables
Standing BB OHP
Smith Machine Upright Row
DB Standing Side Raise
DB Standing From Raise

Today I added in high rep BB Shrugs.

I went light and tried to keep my form good but I still have some pain.

Any advice appreciated.

Shrugs
Farmers
And rear delt pulls for iso

Didn't read.
Do them with lighter weight and really slow reps with a big hold at the top of your lift and squeeze

Same pain for me

This post was edited by Tear on Feb 28 2017 01:59pm

An odd one I learnt is to have a cable at its highest point with rope attached. Sit on the ground and do a face pull, splitting the rope either side of your face.

It directly hits the traps with minimal rear delt takeover.

heavy shrugs or work with big ladders every day

you only need one or the other

bb/db shrugs. I like heavy bb shrugs focusing on the stretch st the bottom and with db I go lighter and focus on the contraction on the top

upfront rows with bb or db also nice but can cause shoulder injury be careful and go slow on the negative for the stretch with good form

Upright rows and KB pulls are pretty decent for hitting the traps, too. You mentioned using the Smith Machine for them but I'd be inclined to suggest barbell/dumbbell upright rows at least some of the time. Also, behind-the-back shrugs aren't bad; they can be done with a barbell or a smith machine.

e: I should say the KB pulls are done with both hands on the KB, pulling from a low point right up to the face., or higher if you like shoulder injuries. You could do this with a close grip on a barbell, but unless you're a magician you probably won't balance it as well as a KB.

This post was edited by RewtheBrave on Feb 28 2017 03:37pm

big traps arent aesthetic
avoid training them

jizz on yo girls face ain't either but hey wassup buddy

mad cause no neck

LOOOOL