• Beginner Trap Strength
Heavy Shrugs
Why This Matters for Boxing
Builds the traps that protect your neck and shoulders. In boxing, shrugging your shoulders up protects your chin — the Philly Shell literally uses a shrug as defense. Strong traps = better chin protection.
How To Do It
- 1Hold a heavy barbell or dumbbells at your sides.
- 2Shrug your shoulders straight up toward your ears.
- 3Squeeze at the top for 1 second.
- 4Lower slowly and repeat.
- 5Keep your arms straight throughout.
Sets
3
Reps
15
Rest
30s
Pro Tips
- Go heavy — traps respond to heavy loads.
- Don't roll your shoulders — straight up and down only.
- Think about tucking your chin behind your shoulder on each shrug.