UB-BACK-TRAPS-STRENGTH-MUSCLE-MASS


TRAPEZIUS – STRENGTH & MUSCLE MASS


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ANATOMY


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TRAINING


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EMG of the biceps brachii, latissimus dorsi, and trapezius muscles during 5 pull exercises – 2005 – Handa
– compare 5 different pull movements; 8 weight-trained men; 3 reps @70%1RM; using a Universal Machine
– upright row; bent over barbell row; seated pulley row; front lat pull-down
latissimus dorsi: seated pulley row 82%; lat pulldown 78%; bent over row 64%; upright row 14%
trapezius – upper: upright row 82%; bent over row 78%; seated row 42%; lat pulldown 29%
trapezius – middle: bent over row 90%; seated row 66%; upright row 66%; lat pulldown 48%
trapezius – lower: bent over row 87%; upright row 67%: seated row 56%; lat pulldown 55%
biceps brachii: upright row 92%; lat pulldown 64%; bent over row 44%; seated row 41%


Scapular muscle activity in a variety of plyometric exercises – 2016 – Maenhout
serratus anterior: standing forward flexion; standing rotation; BOSU pushup
upper trapezius: prone forward flexion thumbs up “Y”
middle trapezius: prone forward flexion thumbs up “Y”, prone shoulder external rotation “W”
lower trapezius: prone forward flexion thumbs up “Y”, prone shoulder external rotation “W”


Superficial and Deep Scapulothoracic Muscle EMG Activity During Different Types of Elevation Exercises in the Scapular Plane – 2015 – Castelain
– exercises in the scapular plane: scaption (elevation in the scapular plane), towel wall slide, and elevation with external rotation thera-band
1. serratus anterior: with load (1) scaption (2) towel wall slide (3) elevation with external rotation thera-band
2. rhomboid major: with load (1) towel wall slide (2) scaption (3) elevation with external rotation thera-band
3. pectoralis minor: with load (1) towel wall slide (2) scaption (3) elevation with external rotation thera-band
4. levator scapulae: with load (1) scaption (2) elevation with external rotation thera-band (3) towel wall slide
5. upper trapezius: with load (1) scaption (2) towel wall slide (3) elevation with external rotation thera-band
6. middle trapezius: with load (1) scaption (2) elevation with external rotation thera-band (3) wall slide
7. lower trapezius: with load (1) elevation with external rotation thera-band (2) scaption


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Scapular Muscle Activity from Selected Strengthening Exercises Performed at Low and High Intensities – 2011 – Andersen
– scapular muscles performed at low and high intensities (Borg CR10 levels 3 and 8)
Serratus Anterior: Overhead Press; Pushup+; One Arm Row
Upper Traps: Prone Flexion; Prone Abduction; Overhead Press
Middle Traps: Prone Abduction; One Arm Row; Prone Flexion
Lower Traps: Prone Flexion; Prone Abduction
(a) Shoulder press: sit upright; DBs in front of the shoulders; push DBs straight up until the arms are straight
(b) One-arm row: 30º from horizontal;  one knee on the bench; pulls DB toward the ipsilateral lower rib
(c) Press-up: sit upright, feet on floor; straight arms; palms on edge of bench fingers pointing forward; dip down moving just the shoulder girdle
(d) Prone abduction with external rotation “T”: prone on bench; arms pointing toward the floor externally rotated; abduct shoulders with thumbs pointing toward the ceiling until upper arm is horizontal; elbows are in static slightly flexed position during entire range of motion
(e) Prone flexion “Y”: prone on bench; arms pointing toward the floor in neutral rotation; shoulders flexed forward with thumbs pointing toward ceiling until upper arm is horizontal, while elbows are in static slightly flexed position during entire range of motion
(f) Ring fallouts: on the knees with the hands in the gymnastic rings, which are suspended just above the ground level
(g) Push-up plus: push-up position on hands and feet or knees; keep torso rigid; push the body as high as possible off the floor by protracting the scapulas

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What is the best back exercise? – 2018 – Edelburg – Exercise and Sport Science University of Wisconsin–La Crosse
– 19 males; resistance-trained; 5 reps @70% 1RM or bodywt; rest 2min
– The research team chose these muscles for a couple of specific reasons. First, they wanted to evaluate muscles from the top to the lower part of the back. They also wanted to avoid “cross talk” between muscles, which occurs when the signal from one muscle interferes with the signal of another due to the layering aspect of the back muscles.
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  • Latissimus dorsi – Extension, adduction, horizontal abduction, and internal rotation of the shoulder
    • Over 100% – pull-up > chinup
    • 85% → 82% – bent-over row > seated row > lat pulldown > inverted row
    • 45% → 40% – TRX > LYT
  • Infraspinatus – External rotation of the shoulder (this is one of the rotator cuff muscles)
    • 58% → 50% – LYT > bent over row > pull-up > chinup > inverted row
    • 40% → 35% – seated row > TRX > lat pulldown
  • Middle trapezius – Upward rotation and adduction of the scapulae
    • Over 100% – IYT > bent over row > inverted row > seated row
    • 80% → 75% – pullup > TRX
    • 60% – chinup > lat pulldown
  • Lower trapezius – Depression of the scapulae
    • 80% – IYT
    • 62% → 42% – bent over row > lat pulldown > pullup > inverted row > chinup > seated row
    • 35% – 8. TRX
  • Erector spinae – Extension and lateral flexion of the spine
    • 62% – bent over row
    • 48% → 40% – LYT > pullup > chinup > inverted row > seated row
    • 28% → 20% – TRX > lat pulldown

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  1. TRX Row: pulled scapula down and back;  elbows in at chest height, straight wrists, palms facing inward; finish without shoulders rolling forward
  2. Bent-over row: overhand grip; wrists, elbows shoulders straight line; pulled toward the sternum keeping a flat back
  3. Chin-up: underhand grip; thumbs wrapped around, pulled shoulders back and down, keeping elbows down toward sides; chin level with bar
  4. Inverted row: medium-width grip; body straight, heels on floor, arms fully extended; pulled chest toward the bar with shoulder blades retracted; pause at top
  5. Lat pull-down: overhand grip, medium width; pulled shoulder blades down and back; leaning back slightly pulling bar to top of chest and paused
  6. Seated Row: Seated pulley machine; V-bar handle; feet on platform, knees bent, straight back; chest up; pulled elbows back to front of stomach
  7. Pull-up: overhand grip, thumbs wrapped around; pulled shoulders back and down, elbows down toward sides, chin level with the bar
  8. I-Y-T raises: prone on bench, extended arms straight down toward ground, palms facing inward
    – letter “I” (arms straight overhead), the subject lifted his arms toward the ceiling
    – letter “Y” (arms at a 45-degree angle), lifting thumbs toward the ceiling, squeeze shoulder blades together in back
    – letter “T” (arms at a 90-degree angle) by turning the palms toward the floor, and again lifted the arms out to the side by squeezing the shoulder blades together


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