Trapeze training raises many questions, especially with regard to the division of training. See this article if it should be done separately or not!
Not everyone has a specific trapeze training . This is justified by the fact that he actively participates in the training of other muscle groups. However, this does not mean that he should be taken out of his training routine.
There is, at certain times, a need for a specific workout. The big question in this case is which workout should it use. In back training ? In shoulder training? Or separate?
Trapeze training, understanding the basics
Muscular man with the giant trapeze:The trapeze has an important stabilizing and torque producing function. It has its proximal insertion of the neck and thoracic spine region and the distal insertion is in the clavicle region.
It has as main muscle actions:
- Shoulder Lift
- Superior Rotation of the Scapulae
- Shoulder Depression
- Adduction of the shoulder blades
Generally speaking, this is the context in which the trapeze fits into training. The movements of shoulder depression and elevation, in a static way, are very present in the movements of the dorsal training. They are used to hold positions in a balanced manner.
The adduction movement of the shoulder blades is fundamental in back training. It is one of the bases for the training of muscles such as the latissimus dorsi.
The superior rotation movement of the shoulder blades is widely used in deltoid exercises, such as lateral elevation.
That is, we already have a very important point: the trapeze is highly requested in back training, pulling and rowing. But in the same way, it is required in deltoid exercises such as lateral elevation and military development. In this case, especially when the arm goes beyond the shoulder line.
Does this mean trapeze training is unnecessary? Or does it need to be worked on separately?
What trapeze training should be done?
Figure demonstrating bar shrinkage behind
This is a very important point. First, we have to consider whether, for your training context, there is a real need for a trapeze-specific training. In many cases, as beginners, people who aim only at weight loss or in a more general phase of bodybuilding, it is not so necessary. After all, the muscle in question is already prompted by different exercises.
However, it must also be understood that the movements of depression and shoulder elevation, very specific to the trapeze, are not so contemplated with the training of other groups.
This is a situation that needs to be analyzed from different perspectives.
Should I train the trapeze separately?
Man with the giant trapeze:This is a very important point. After all, not everyone needs separate training for trapeze. However, it is very important to understand some points.
There is a functional need to strengthen the trapeze to improve movement quality and performance. Moreover, there is also an aesthetic need. Especially in the case of men. In this case, there is a different approach.
The first point is to understand if you have any of these needs. In the first case, in functional, most people have, but not necessarily, need to be taken into account throughout the training period. You can use specific exercises at certain times of periodization.
In the case of aesthetics, we have to analyze if the problem is really in the lack of trapezoid development. Often, what happens is that the deltoid is underdeveloped and gives us the feeling that the trapezius is small.
In cases where this does not apply, we really have to have a trapeze-specific workout that can be integrated with both back and shoulder training (I prefer shoulder training).
Trapeze training, should I do it with deltoids or dorsals?
Man with muscular back:There are possibilities to work with both, as I said. In the case of back training, we have a very strong participation of the trapezius in the scapular adduction movements. As we necessarily need to adduct and abduct the shoulder blades in back training, we have a greater activity of this muscle in back training.
However, most of the activity takes place in the lower portion of the trapezius. It contracts completely, but the greatest need for strength ends up in the lower portion.
In turn, the lateral elevation movement or military development, common to deltoid training, also prompts the trapezius through the superior rotation of the shoulder blades. Unlike in dorsal training, the most required portion of the trapezius is the upper one.
This way it all depends on your goal and the adjustments you need. If you are going to do the integrated trapeze training, take into account the fact that you are activating more portions of this muscle (based on the shrug movement).
Similarly, if you are going to use trapezoid training with deltoid training, be aware that you will be placing more emphasis on the upper portion of the muscle. Pointing out that the contraction happens in the muscle as a whole, but with greater emphasis on certain fibers.
Finally, trapeze work depends on individualities and needs. There is no recipe ready for that, it is up to you to try and see which one will give you the best results.