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Trap press
A specialized overhead movement designed to isolate the upper traps and improve scapular upward rotation.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.