Do you want to surprise your trapezius muscles, give them new stress, or just diversify your trapezoid training? Here's one fairly rare exercise these days, the push pull.
Applications and benefits
This exercise is taken from the arsenal of weightlifters. The push pull, in addition to the trapeze itself, develops power, strength and speed, and can also be used as an auxiliary exercise where speed is needed, for example, for taking the barbell on the chest or for deadlift. In general, the exercise is universal and can be used not only to work out the trapezius muscles.
To get the most out of the push pull exercise, the working weights must be large enough. When performing, it is better to use straps, since you cannot use a different grip here, the weights are quite large and plus a dynamic load.
Execution technique
- The starting position is the same as when training the classic deadlift, but the arms are wider, at about the same distance as when doing the standing press.
- In the initial phase of the movement, the work of the legs is performed approximately to the middle of the thigh, weightlifters call this the point of undermining.
- Then we do a simultaneous swing of the calves, back and trapezius muscles. The movement of the trapezoid should be up and, as it were, behind the neck, it is with this technique that the trapezoid will be reduced as much as possible.
When performing the movement, we twist the brush slightly.
Variations
There is also the option of performing push pull directly from the point of undermining, that is, from the middle of the thigh, when performing we do not put the barbell on the floor. This implementation would be easier. Both options are effective for training the muscles of the trapezius, they will be useful to all categories of trainees.
You can temporarily completely replace the standard shrugs with this exercise or alternate movements, for example, every week.
Conclusions
The push pull for the trapezoid is a more dynamic version of the shrugs, but it uses large working weights and, in addition, other muscle groups are involved.
Push pulls need to find their place in the training, but it's worth it. It is logical to simply alternate it with other variations of the shrag. This will help "surprise" your muscles and improve strength and mass gains.
