Why Traps are Back Muscles: A Comprehensive Argument for Training Trapezius with Back Workouts.

Why Traps are Back Muscles: A Comprehensive Argument for Training Trapezius with Back Workouts

The trapezius muscles, commonly referred to as the "traps," are often a subject of debate among fitness enthusiasts and professionals. While some advocate for training traps as part of shoulder workouts, a compelling argument exists for treating them as back muscles. This article delves into the anatomical, functional, and practical reasons why the trapezius muscles should be trained with back exercises instead of shoulders, supported by scientific references and expert opinions.

 Anatomical Perspective

The trapezius muscle is a large, triangular muscle that extends from the occipital bone in the skull down to the lower thoracic vertebrae and laterally to the scapula. It consists of three distinct regions: the upper, middle, and lower traps, each with specific functions and anatomical positioning.

1. **Upper Trapezius**: The upper traps elevate and rotate the scapula and extend the neck.
2. **Middle Trapezius**: The middle traps retract the scapula, pulling it towards the spine.
3. **Lower Trapezius**: The lower traps depress the scapula and aid in scapular rotation.

The extensive coverage of the trapezius muscle along the back and its role in scapular movements align it more closely with back musculature than shoulder muscles .

 Functional Perspective

The primary function of the trapezius muscle is to stabilize and move the scapula, which is crucial for a wide range of upper body movements. This stabilization is particularly important during back exercises, where the scapulae must remain retracted and stable to ensure proper form and prevent injury.

1. **Scapular Retraction**: During exercises like rows and pull-ups, the middle traps are heavily engaged to retract the scapula, a fundamental movement in back training .
2. **Scapular Depression**: The lower traps are activated during movements like lat pulldowns and pull-overs, which are core back exercises .

The functional involvement of the trapezius in these movements underscores its role as a back muscle rather than a shoulder muscle.

Practical Training Perspective

From a practical standpoint, training the trapezius with back workouts can lead to better overall muscular development and injury prevention.

1. **Synergistic Muscle Activation**: Training traps with back exercises ensures that the muscle groups are worked in synergy, leading to more balanced muscle development. For example, during deadlifts, rows, and pull-ups, the traps work together with the lats, rhomboids, and other back muscles .
2. **Injury Prevention**: Overloading the shoulders with excessive trap work can lead to imbalances and potential injuries. Incorporating traps into back workouts helps distribute the workload more evenly and reduces the risk of overuse injuries .

Expert Opinions and Recommendations

Many fitness experts and professional trainers advocate for training the trapezius as part of the back muscle group. For instance, renowned strength coach Bret Contreras emphasizes the importance of treating the traps as part of the back to achieve a well-rounded upper body development and reduce the likelihood of shoulder injuries .


In conclusion, the anatomical placement, functional role, and practical benefits of training the trapezius muscles with back workouts provide a compelling argument for considering traps as back muscles. By integrating trap training into your back routine, you can achieve better muscular balance, enhance performance, and reduce the risk of injury. As always, consult with a fitness professional to tailor your workout routine to your specific needs and goals.

References

1. Kendall, F.P., McCreary, E.K., & Provance, P.G. (2005). Muscles: Testing and Function with Posture and Pain. Lippincott Williams & Wilkins.
2. Moore, K.L., Dalley, A.F., & Agur, A.M.R. (2013). Clinically Oriented Anatomy. Lippincott Williams & Wilkins.
3. Contreras, B. (2014). Bodyweight Strength Training Anatomy. Human Kinetics.
4. Delavier, F. (2010). Strength Training Anatomy. Human Kinetics.
5. Schoenfeld, B. (2010). Sculpting Her Body Perfect. Human Kinetics.
6. Page, P., Frank, C., & Lardner, R. (2010). Assessment and Treatment of Muscle Imbalance: The Janda Approach. Human Kinetics.
7. Contreras, B. (2019). Glute Lab: The Art and Science of Strength and Physique Training. Victory Belt Publishing.

By rethinking the traditional approach to trap training, you can optimize your workouts and achieve more effective results.

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