JGS Workout Tool


Trap Workouts – Bodyweight

Elevated Pike Press

Elevated Pike Press

  1. Use a bench or an object to elevate your feet.
  2. Lower your head towards the floor by bending your elbows
  3. Push through your hands and return to the starting pike position.
  4. Repeat

Trap Workouts – Dumbbells

Seated / Standing Dumbbell Shrugs

Seated / Standing Dumbbell Shrugs

  1. Sit on a bench with back support. Raise the dumbbells to shoulder height with your palms forward.
  2. Raise the dumbbells upwards and pause at the contracted position.
  3. Lower the weights back to starting position.

Seated Bent Over Rear Delt Fly

Seated Bent Over Rear Delt Fly

  1. With dumbbells in either hand, bend your knees with your feet slightly bowed out. Arch your back above your knees, and start with the weights touching in front of your chest.
  2. With bent elbows, raise your arms up to shoulder level, pausing at the at the end of the motion.
  3. Slowly lower your arms back to starting position.

Trap Workouts – Barbell

Barbell Silverback Shrug

Barbell Silverback Shrug

  1. Stand with your feet shoulder width apart holding the Barbell with both hands in front just past shoulder width.
  2. Bend forward at the hips with a slight bend in your knees, keeping your back straight.
  3. Engage your shoulder blades, as if you are trying to touch them together.
  4. Release the shrug.

Barbell Upright Row

Barbell Upright Row

  1. Take a double overhand roughly shoulder width grip.
  2. Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.

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