💪 13 Trap Exercises to Build Serious Strength

Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• 13 best exercises to grow monster traps

• 7 benefits of adding the leg press to your training 

• The 10 best adjustable dumbbells for your home gym setup

WORKOUT

It’s a Trap

Looking to make your physique instantly look bigger? Focus more on trap development. These upper back muscles not only enhance the appearance of your upper body but also play a key role in supporting heavy lifts. While shrugs are a classic trap exercise, relying on just one move won’t cut it. To see real growth, you’ll need a variety of exercises to target these muscles effectively, just like any other muscle group.

In this guide, we break down 13 of the best trap exercises to help you build strength and size. From detailed instructions on how to perform each movement to recommended sets and reps, we’ve got you covered. Plus, we’ve included workouts tailored to lifters of every level. Some exercises, like farmer carries and dumbbell lateral raises, may already be in your routine, but you might not realize just how much they engage your traps.

Explore our ultimate trap-building guide below and start transforming your upper body with a stronger, more defined look. 

BODYBUILDING

7 Benefits of the Leg Press 

Leg day is non-negotiable for achieving balanced strength and development. But it’s not just about showing up — choosing the right exercises plays a key role in building your quads, glutes, and hamstrings. While some may dismiss the leg press as inferior to barbell squats, don’t be so quick to judge. 

The leg press offers unique advantages that free weights can’t consistently deliver. For one, it provides greater stability and safety, allowing you to push heavier weights without the risk of losing balance. The leg press will enable you to isolate your leg muscles more effectively, making it easier to lift heavier weights and maximize muscle growth.

In this guide, we’ll explore seven key benefits of the leg press and why it deserves a place in your routine. Plus, we’ll cover variations to suit your goals and the equipment available to you. 

TRAINING 

10 Best Adjustable Dumbbells 

Dumbbells are a must-have for any garage or apartment gym setup. They’re incredibly versatile and take up minimal space, but instead of owning 15 separate pairs, why not invest in one that can do it all? Enter adjustable dumbbells.

When choosing the right pair of adjustable dumbbells, there are a few key factors to consider. What’s your budget? How much weight do you need in each dumbbell? What are the advantages and potential downsides of adjustable options? And, most importantly, what’s your fitness experience? To help you decide, our team of experts — including personal trainers and seasoned athletes — put more than a dozen adjustable dumbbells to the test to find the 10 best out there.

THE DROP SET  

Gateway to the Olympia

• This past weekend’s St. Louis Pro bodybuilding show featured two athletes qualifying for this year’s Olympia. See who made the cut.

• If you want a switch-up from planks and crunches for building core strength, try hanging leg raises. Here’s how to do them to build a rock-solid core. 

• 2022 Men’s Physique Olympia champ Erin Banks is on a quest to regain the Olympia title. Check out his new back day to build that X-frame. 

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