Traps

Elevated Pike Press

Difficulty : Intermediate

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

Elevated Pike Shoulder Shrug

Difficulty : Beginner

  1. Use a bench or an object like a chair to elevate your feet.
  2. Slowly lower your body (scapula) while keeping your elbows locked(this is key)
  3. Slowly raise your body back to the starting position

Dumbbells Shrugs

Difficulty : Beginner

  1. Stand tall with two dumbbells. Pull your shoulder blades up. Give a one second squeeze at the top.

Dumbbells Seated Shrugs

Difficulty : Beginner

  1. Sit on a bench with dumbbells in both hands, palms facing your body, back straight.
  2. Elevate your shoulders and hold the contracted position at the apex of the motion
  3. Slowly lower your shoulders back to starting position.

Barbell Upright Row

Difficulty : Advanced

  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.