- Set up as you would for a normal bench press.
- Un-rack the bar, but instead of bringing the bar down in line with your lower pecs or upper abs, flair your elbows outward and bring the bar down in line with your clavicle.
- Pause just above your clavicle, then press the weight back up. The Reasoning By flaring your elbows outward, you are shifting the line of resistance to be opposite the majority of your pec fibers (to learn more about that topic click here).
- Set up as you would for a normal barbell shrug.
- Tip forward at your hips.
- Instead of shrugging upward, shrug backwards.
There is an upper, middle, and lower portion of the Trapezius muscle. All three portions have one function in common, scapular retraction. By leaning forward before initiating the shrugging movement you will be forced to retract your scapula. Therefore, you will better train all three portions of your traps.
- Stand to the side of a cable machine. Place the cable pin at the highest setting it can go.
- Next, grab the handle and step a couple of feet away.
- Pull your elbows to your side while maintaining an underhand grip.
- Also, lean to your side as you pull the weight to your side.
The lower part of the lats is best stimulated by shoulder adduction, which is the function that is being served by this movement. Another function of the lats is lateral flexion of the spine, which is why I said to lean to the side as you pull.