You need more than shrugs for big traps. Add one of these four movements to your list.
To build your traps, don't forget about the Olympic lifts and their variations.
The truth is, Olympic lifters' physiques speak volumes, especially where trap development is concerned. It makes sense to take a page out of their book and start performing lifts with a bit of an explosive edge rather than the slow, high TUT (time under tension) method you'd use with shrugs.
All of these movements should be focused on lower rep ranges – 5 or under. Feel free to up the volume by adding sets to perform a high number of loaded reps, cumulatively speaking. In this case, 8 sets of 3 is better than 3 sets of 8, and will probably be a better resistance against injury and keep the nervous system sharper for the duration of your workout.
Lee Boyce is a highly sought-after strength and sports-performance coach, based in Toronto, Canada.
Many athletes and bodybuilders are dropping the overhead press and replacing it with this safer alternative. Check it out.