Are Shrugs really the best means of training the traps?
I have had an online client of mine message me today expressing that he feels that his traps are a largely lagging body part of theirs, and ask if they should add shrugs to their routine to help bring them up.
I personally do not feel that Shrugs would be a physique athletes best choice for building the traps, and here's why.
Take a look at this study on the anatomy and actions of the traps:
http://www.ncbi.nlm.nih.gov/pubmed/23916077
Here is one important exert:
"It is evident from this pattern that the nuchal portion of trapezius is not disposed to elevate the scapula. Foremost, its fibres act on the clavicle and not on the scapula, but even then, its fibres are orientated transversely so as to draw the clavicle backwards or medially, but not upwards. Only the fibres from the superior nuchal line might be accorded some capacity to apply vertical forces to the clavicle, but their small size limits their strength in this action. Applying a force coefficient of 50 N cm-2 to their physiological cross-sectional area restricts their maximum force in this regard to some 15 N [~3.4 pounds]. Furthermore, towards their insertion, their fibres approach the clavicle in almost a horizontal plane. Consequently, whatever upward action they might have would be dissipated in the cervical fascia before the fibres reached the clavicle."
Also:
"At no time does the trapezius exert an upward force on the scapula."
As we can see, the traps barely contribute to scapular elevation at all, directly or indirectly. Therefore, conventional shrugs are best to not be considered a traps exercise.
I would, in their place, recommend:
Upper traps - side lateral raises and dumbbell rows with an emphasis on upward rotation of the scapulae. Middle traps - anything involving loaded scapular retraction (rows to the chest, face pulls, and reverse flys, performed in a way which includes scapular retraction and protraction on each rep)
Lower traps - chin-ups, pull-downs, and pull-ins, performed in a way which includes scapular depression and elevation on each rep.