How does this differ from a standard shrug?

The trap press is performed at the top of an overhead press, which emphasizes the upward rotation of the scapula and targets the upper and middle fibers more intensely than hanging shrugs.

Is this exercise safe for those with shoulder impingement?

If you have existing shoulder issues, the overhead position may cause discomfort; it is best to master the movement with light weight or stick to standard shrugs until mobility improves.

Can I perform this with dumbbells instead?

Yes, dumbbells allow for a more natural path of motion and can be easier on the wrists, though the barbell allows for heavier total loading.

How to Perform the Trap Press: Overhead Shrug Guide

Master the trap press technique with our expert guide. Learn how to isolate your upper back and traps using a barbell for better posture and strength.

How to Perform

Place a barbell in a rack at shoulder height and take an overhand grip slightly wider than shoulder-width.
Unrack the bar and press it directly overhead until your elbows are fully locked out.
While maintaining locked elbows, shrug your shoulders upward toward your ears as high as possible.
Hold the peak contraction for one second to ensure full recruitment of the trapezius fibers.
Slowly lower your shoulder blades back to the neutral position without bending your arms.
Repeat the shrugging motion for the desired number of repetitions before racking the bar.

Common Mistakes

Bending the elbows during the shrug which shifts tension to the triceps.
Using excessive momentum or leg drive to move the weight.
Restricting the range of motion by failing to reach full vertical extension.
Allowing the head to jut forward excessively during the contraction.

Muscles Worked

Primary movers

Trapezius

Stabilizers

Deltoids
Levator Scapulae
Triceps

Related Guides

Trapezius · Back