Function of the trapezius muscle

If men can develop their trapezius muscles, it can also enhance their masculine charm, because the trapezius muscle is a muscle located around the human shoulder blade. Men with trapezius muscles will look strong. At the same time, if you want to develop a liberation machine, it is also very simple, because as long as you use certain fitness equipment and persist for a long time, you can see obvious trapezius muscles. What is the main function of the trapezius muscle in the human body?

Trapezius muscle origin and insertion

Starting point: external occipital protuberance, upper cervical line, cervical ligament, and all thoracic spinous processes.

Insertion point: Upper bundle of fibers - lateral 1/3 of clavicle and acromion process; middle and lower bundles of fibers - upper lip and tip of scapular spine. The subcutaneous part of the trapezius muscle is located on the neck and back, with one side in the shape of a triangle and the left and right sides combined to form a trapezoid. It originates from the external occipital protuberance, superior nuchal line, nuchal ligament, 7 cervical vertebrae and all thoracic vertebrae spinous processes. The fibers are divided into upper, middle and lower parts, which end at the lateral 1/3 of the clavicle, the scapular spine and the acromion respectively. When nearly fixed, the upper fibers converge to lift, rotate upward, and retract the scapula; the middle fibers contract to retract and rotate the scapula upward; and the lower fibers contract to lower and rotate the scapula upward.

Trapezius muscle action

Located in the superficial layer of the neck and upper back. It originates from the superior nuchal line, external occipital protuberance, nuchal ligament and all thoracic spinous processes. The muscle fibers concentrate laterally and end at the lateral 1/3 of the clavicle, the acromion and the scapular spine. Function: Brings the shoulder blade closer to the spine; the upper muscle bundle can lift the shoulder blade, while the lower muscle bundle can lower the shoulder blade. When the shoulder blade is fixed, the contraction of the muscles on one side causes the neck to flex to the same side and the face to turn to the opposite side; when the muscles on both sides contract at the same time, the head can be tilted back.

How to train the trapezius muscles

1. Train the trapezius muscles first

Most athletes train their trapezius muscles after training their back. If you train your trapezius muscles at this time, you are actually very tired. Don't tell me you have the energy and focus to fully stimulate your trapezius muscles. If you train your trapezius muscles at this time, it is impossible for them to grow.

Therefore, if you want to develop well-developed deltoid muscles, you should train your deltoid muscles before training your back. When you train your deltoids while you still have plenty of energy, you will be surprised that you can use such a heavy weight and feel such a strong pump.

2. Practice shrugs throughout the entire process

Everyone who wants to develop well-developed trapezius muscles will do shrugs. But they often make the mistake of using too much weight so their range of motion is reduced.

Sometimes you'll see people shrug with heavy weights and their movements are more like muscle cramps than standard shrugs.

The reduced range of motion will also reduce the stimulation of tension in the trapezius muscles, which will hinder the growth of the trapezius muscles. To maintain the widest possible range of motion, begin the exercise with your trapezius muscles fully extended, then shrug your shoulders until they are fully contracted. Imagine your trapezius muscles touching your ears.

Only by shrugging your shoulders throughout the entire movement can you fully stimulate your trapezius muscles. Although you may sacrifice weight, the weight is not the key, your goal is to strengthen the trapezius muscles.

3. Higher Reps

Since the range of motion for shrugs is relatively short, you should increase the number of reps to get adequate stimulation. The standard 8-12 rep training does not maintain the contraction time enough, so practice 12-15 reps or even more.

Once your reps increase, you'll start to feel soreness in your trapezius muscles, which means your muscles are growing.