Feeling Shoulder Work in the Traps

[betho]

Hello Cathe & Educated Crowd!

Quick question for you all - I just finished S&H Legs and Shoulders, and during the lateral raises, I noticed I started to feel it in my Traps toward the end of the first set using 5's. I switched to 3's for the subsequent sets, but still felt it in the traps on the last reps in each set. I hold enough tension there as it is, so I don't want more . Any suggestions or thoughts as to why? I'm sure it must be in my form, but I've never noticed this doing lateral raises in any other strength workout. Thanks in advance for any help

Beth

Our attitudes control our lives. - Tom Blandi

 

[FitnessRN]

Hi Beth,

I am not Cathe, but I also have neck problems and need to be very careful with shoulder training. The first thing I would suggest is that you make sure you are not using too much weight. You really don't need to lift heavy to get good shoulder development, especially if you've got neck problems. That being said, be sure that you are not shrugging your shoulders while doing lateral raises. If your not conscious of keeping your shoulders down and back, it's easy to initiate any shoulder exercise with your traps. I teach a body pump class and you would be surprised how many people do this without realizing it.

If that's not the problem some of the things I do to reduce tension in my neck are to change the angle of my arms slightly, bend a LITTLE more at the elbows to shorten the lever, or perform each rep one arm at a time. By changing the angle I mean that instead of raising your arms straight out from your body, as if you were in a toaster and would get burned if you moved forward or back, I bring them forward from my body about 15 degrees (hope that makes sense). True, you are not isolating the middle delt as well, but you'll be able to hold your head up the rest of the day.

I'm sure you'll get some other good suggestions, but those have really worked for me. Good Luck!

FitnessRN

 

[Maribeth]

Because the shoulder is actually a joint complex and the delts aren't going to work in isolation. Shoulder motion actually takes place at 4 different joints.

If the weight is very heavy, the traps will take on more of the work. If you are allowing your neck to jut forward during the lateral raises, the weight is too heavy. But even in perfect form lateral raises, the upper traps will be working, too.
Maribeth

 

[betho]

Thank you so much FitnessRN and Maribeth. I'll concentrate on form more next time based on your suggestions. Where this has only occured during my S&H rotation, I'm sure the momentum in my other workouts must have compensated. I just have to keep saying to myslef FORM FORM FORM!!!

Thank you again,

Beth

Our attitudes control our lives. - Tom Blandi

 

[gettingthere]

A few months ago I was having pain in my traps also and couldn't figure it out since I didn't 'think' I was really working them. Then I read something somewhere, don't remember where now, that there was less stress on the traps during upright rows if you hold your hands a little further apart on the barbell. I didn't realize I was even using them in the exercise, but I tried it and haven't had any pain since.

Just my two cents.

Liz