Plate Shrugs To Overhead Lift (2024)

FAQs

What do plate shrugs work? ›

The plate shrug exercise is used to strengthen the scapular elevators. This exercise can be completed while sitting or standing. This exercise requires weights to use as resistance such as dumbbells, kettlebells, or weight plates.

Unless I'm mistaken it is physically impossible to raise your arms and get into a perfect overhead lockout position without shrugging the shoulders up somewhat, which also recruits more muscle/strength/stability into the lift. Obviously you would 'shrug' as much as is required to make the press work efficiently.

Whether you go for a barbell, dumbbells, resistance bands, or kettlebell, overhead shrugs are a great exercise to develop shoulder strength and promote overall shoulder health.

The traps respond well to high rep training, so for some sets, keep reps in the hypertrophy ranges (8-12 reps) but for other sets, take your rep range higher (20 reps+) to fully fatigue the muscle.

One of the best and easiest exercises to perform at home is the shoulder shrug. It improves the strength of the trapezius muscle, which physiotherapists recommend for people with shoulder and neck pain.

Aim for 3 sets of 10 repetitions to start. You can increase the number of reps as you build up your shoulder strength. Over time, try working up to doing 3 sets of 20 repetitions, 4 times a week. If you're doing this exercise to ease shoulder or neck pain, try doing the exercise without weights at first.

The barbell overhead press (or "military press") is a powerhouse of an exercise that works the muscles of the shoulders and upper back. When executed with precision and technique, it can not only define your shoulders but also shape your upper back to give you a broad, balanced physique.

The overhead press is commonly associated as a harder exercise to perform because you aren't pushing against a mass that doesn't move (as you would in a bench press for example), it requires using multiple muscles at one time where deficiencies can become more prominent, the primary muscles are relatively smaller ...

They don't have to be incredibly heavy, but it should be enough weight to strain your traps. Remember that you'll be focusing on activating the traps, so don't take such heavy dumbbells that you'll need to bring in other muscles just to get the weight up.

Lean forward very slightly (10 degree recommended) and you can put a slight bend in the knees to allow a smooth contraction all the way up.

What body part do shrugs hit? ›

Shoulder shrug is a popular exercise that strengthens the shoulder and upper arm muscles. The main muscles that shrugs work on are the trapezius muscles. These muscles are located on either side of your neck.

If your goal is to find upper body movements that target your upper back and upper traps, you should focus on incorporating carrying and shrugging movements into your workouts.

I recommend training traps twice per week, say Monday and Thursday. If you are training your full body — which I hope you are — consider limiting the traps workout to once a week, paired with a shoulder routine. Shoulder training invariably works the traps, especially with exercises like front lateral raises.

How Johnnie Jackson built the best traps in bodybuilding history. JOHNNIE JACKSON HAS THE GREATEST TRAPEZIUS DEVELOPMENT OF ALL TIME.

Front plate raises mainly work the medial and anterior deltoids, with the traps and chest helping to stabilise the movement. The core is also engaged to keep the body stable. Are Front Raises Actually Effective? Front raises are an effective exercise to help build shoulder strength and stability.

The key focus of the shoulder shrug exercise is to isolate the trapezius muscle, developing size and strength for improved aesthetics and performance. Despite targeting the upper trapezius muscle, shoulder shrugs also help develop the shoulders and neck.

Barbell shrugs are one of the best exercises for strengthening your upper back and helping to improve posture. This exercise targets the trapezius muscles and reinforces good postural habits, which can help reduce neck, shoulder, and back pain.

This is a great exercise to better target your upper Traps. It is better than a traditional shrug due to the upward rotation of the Scapula, which helps to align the fibres of the Upper Trapezius to the direction of loading.