Do you want bigger and stronger shoulders and traps? No problem.

But lifting heavy isn’t enough. You need the right exercises, smart techniques, and a solid plan.  This is all that you need to achieve your goal. So are you ready?

If your answer is yes then let’s get straight into it.

1. The Z Press: The Shoulder Strength Test

Do you think regular presses are tough? So, it’s the perfect time to try the Z Press. This movement forces your shoulders and traps to work harder because there’s no back support.

How to do it?

• Sit on the floor with your legs extended.
• Hold a barbell or dumbbell at shoulder height.
• Press straight up. You should also keep your core engaged during this posture.
• Lower with control. Repeat.

If you struggle then it means that your shoulders and core need work. So, you should provide them with the tough time to train yourself well in this exercise.

2. Snatch-Grip High Pull: The Explosive Trap Builder

Do you want bigger traps fast? Keep in mind that Snatch-grip high pulls do the job. They combine power, speed, and muscle activation to build serious size.

How to do it?

• Use a wide grip on a barbell.
• Pull the bar up explosively. This should lead with your elbows. This step needs a little more effort.
• Control the bar back down. Repeat.

Remember that this exercise isn’t just for lifters. In fact, it is very important to tell our readers that the majority of athletes use it to boost power.

3. Pike Push-Ups: Bodyweight Shoulder Builder

No weights? No problem. Pike push-ups crush your shoulders. They mimic a handstand push-up, training delts, and traps with just your body weight.

How to do it?

• Get into a downward dog position.
• Lower your head toward the floor.
• Push back up. Repeat.

Once you feel comfortable in this exercise during your shoulders and traps workoutthen you should go for another thing. Make it harder with an extra step. Put your feet on a bench.

This will help you to train your muscles more and you’ll see how much your flexibility and strength will boost.

4. Isometric Trap Holds: Build Strength Without Moving

Lifting isn’t the only way to grow. Keep in mind that holding weight builds strength too.

How to do it?

• Grab heavy dumbbells or kettlebells.
• Hold them by your sides without shrugging for 30-60 seconds.
• Keep your posture tall.

Your traps will burn like never before.

5. Behind-the-Neck Press – For Full Shoulder Development

Most people avoid this lift. But, it is very important to mention that if they are done right, it builds insane shoulder strength.

How to do it?

• Hold a barbell behind your neck.
• Press it overhead. You have to keep the motion controlled in this position. This is a little bit tricky but you can do it with practice.
• Lower back down gently.

Be careful while doing this exercise. Start light to avoid shoulder strain.

6. Dead Hangs – A Simple But Powerful Trap Booster

Do you want stronger traps and shoulders? Just hang. Dead hangs improve grip, posture, and upper body endurance.

How to do it?

• Grab a pull-up bar.
• Hang as long as you can.
• Rest and repeat.

If you are assuming them so easily then we would suggest you do them with a different style. Are you ready? Try one-arm hangs.

7. Sandbag Carries: Real-World Strength Training

Strong traps and shoulders aren’t just for looks. Instead, you also need functional power. Isn’t it?

How to do it?

• Grab a heavy sandbag.
• Carry it across the gym or field.
• Rest. Repeat.

Remember that sandbag carries are good for you. But they will work best in the case when your entire upper body will feel it.

Final Thoughts

You don’t just want big shoulders and traps. Instead, you want real strength. All this needs a series of exercises that will help you to build your muscles and strength. All to achieve your fitness goals.

We are highly confident to say that all of the discussed exercises will get you there. No more guesswork. It’s the perfect time for you to train.