Il Trapezius muscle is one of the largest and most important muscles in the upper back and neck. It is often considered a symbol of force and power and is involved in many daily movements and postures.
In today's article, we'll explore the anatomy and function of the trapezius muscle, as well as the exercises and training techniques to effectively develop it.
Index
Trapezius muscle anatomy
The trapezius muscle is a muscle wide and flat trapezoidal shape extending from the base of the skull to the spine and shoulder.
It is divided into three main parts: the upper trapezius, the middle trapezius and the lower trapezius.
- upper trapezius: originates from the base of the skull and extends down to the spine of the cervical vertebrae
- middle trapezius: originates from the spine of the thoracic vertebrae and extends down to the spine attachment of the lumbar vertebrae
- lower trapezius: originates from the spine of the lumbar vertebrae and extends to the acromion of the scapula (shoulder bone).
Functions
The trapezius muscle performs several important functions in moving the body and maintaining correct posture:
- neck and head extension: The upper trapezius is involved in the extension of the neck and head, allowing you to look up and maintain an upright posture
- scapula retraction and depression: the middle and lower trapezius are responsible for retracting (dragging) the shoulder blades, such as when pulling the shoulders back, and depressing (dropping) them, such as when lifting a weight
- scapula rotation and tilt: the trapezius is involved in the rotation and tilt of the scapula, allowing for movements such as raising the arm out to the side or lifting weights overhead.
Training
To develop and strengthen your trapezius, you can use a combination of back and shoulder training exercises.
Here are some effective exercises:
- trapeze shrugs: This exercise primarily targets the upper trapezius. Maintain an upright position, grab a barbell or two dumbbells with your arms extended at your sides. Lift your shoulders towards your ears, keeping your arms straight and squeeze your trapezius muscle for a second before slowly lowering your shoulders
- dumbbell or barbell row: this exercise involves the entire trapezius muscle. Stand with one foot forward, lean forward keeping your back straight, and grab a dumbbell or barbell. Pull it towards your chest, bringing your shoulder blades together and then slowly return to the starting position
- overhead weight lifting: This exercise engages the upper and middle trapezius. Hold a barbell or two dumbbells overhead with arms fully extended. Lift your shoulders towards your ears, focusing on the contraction of the trapezius muscle, and then slowly lower them
- pull-ups: this exercise involves the entire trapezius muscle. Hang from a bar with your arms fully extended, then pull your body up until your chin clears the bar. Keep your shoulders down and squeeze your trapezius muscle throughout the movement.
As you understood, The trapezius muscle is essential for movement in the neck, shoulders and backas well as for the maintaining correct posture.
Including targeted exercises in your training program can help develop and strengthen this important muscle.
Remember to perform the exercises correctly, controlling the weight and maintaining an appropriate technique. Always consult a fitness professional before starting a new exercise program.