If you’ve seen Tom Hardy in Warrior or The Dark Knight Rises, you must’ve wondered how he got that giant muscular body. While a lot of actors put on fake skins on them to look muscular, Hardy actually built it all. The most significant features of his upper body has got to be those giant traps which many believe to be genetical, but actually is the result of some immense gym workouts we're just going to look at.
1. Trap Bar Deadlift
Deadlift is among the best compound exercises that hits your back, chest and arms. One variation of the exercises is using a trap bar which has parallel holders. The procedure is simple. Stand with your feet shoulder width apart holding the trap bar in both hands and stand like in a normal deadlift position.
2. Dumbbell Shrugs
Shrugs is another powerful exercises for building up traps. It also acts on the shoulders. While shrugs can seem easy at start, on a higher weight, it becomes harder to complete a set.
To do shrugs, hold dumbbells in each hand with palms facing your torso and hand extended on the sides. Lift the dumbbells by elevating your shoulders as high as possible. Hold the position for a second or two and slowly move your shoulders to the starting position.
3. Sumo High Pull
Sumo high pull can be done with either a kettlebell or dumbbells. Position your feet in a wide stance and hold the kettlebag or dumbbells with both hands. Bend your knees while keeping your hips as far as possible and chest and head straight up.
Extend the hips and knees while simultaneously pulling the weight to your shoulders. Reverse the motion to complete a repetition.
4. Snatch Shrugs
Snatch shrugs are similar to dumbbell shrugs but are usually done with barbell and the hands are kept wide.
Keeping your back erect and inclined slightly forward, hold a barbell with a wide grip and shrug your shoulders to the ears. Slowly move them back.
5. Shoulder Flies 180 Degrees
This exercise is a variation of the standard shoulder flies aka shoulder flies 90 degrees. Here instead of lifting 90 degrees, you pull your arms further to the top thereby moving at 180 degrees from the start position.
Building muscle is not easy. Yes it requires some guts and power but the real thing that matters is the motivation you got. Without motivation and dedication towards exercise, your body won't grow.
The exercises mentioned work amazingly on traps. Make sure to add them to your workout routine and let us know the results.
1. Trap Bar Deadlift
2. Dumbbell Shrugs
To do shrugs, hold dumbbells in each hand with palms facing your torso and hand extended on the sides. Lift the dumbbells by elevating your shoulders as high as possible. Hold the position for a second or two and slowly move your shoulders to the starting position.
3. Sumo High Pull
Extend the hips and knees while simultaneously pulling the weight to your shoulders. Reverse the motion to complete a repetition.
4. Snatch Shrugs
Keeping your back erect and inclined slightly forward, hold a barbell with a wide grip and shrug your shoulders to the ears. Slowly move them back.
5. Shoulder Flies 180 Degrees
Building muscle is not easy. Yes it requires some guts and power but the real thing that matters is the motivation you got. Without motivation and dedication towards exercise, your body won't grow.
The exercises mentioned work amazingly on traps. Make sure to add them to your workout routine and let us know the results.