How to: 45 Lb. Plate Shrugs

In your pursuit of sculpting and achieving that “perfect” body shape it’s extremely important to make sure that you look your very best from all angles. Shrugs are great way to build both thickness and definition to your traps as well as your shoulders. In this technique blog/video I will be teaching you how to do shrugs using 45lb. plates. My Advice: Do this shrugs exercise at the very end of your shoulders workout routine when the shoulder muscles are already pretty fatigued. The 45lb. plate shrugs are the perfect ending or addition to any shoulder workout or trap specific workout.

In my personal opinion, take it as you will, these 45lb. plate shrugs should used more as a burnout at the end of a workout then as a heavy compound exercise by itself. Also, considering I compete in the NPC Men’s Physique Division, I try to avoid having huge, massive traps since I’m not going for that bodybuilder look. Yes there was a time I would load up 4, 5, 6 plates on the bar and shrug that shiz out, but this was before I started competing. If your traps are seriously lacking in size and shape, then doing heavy ass shrugs is the way to go to build dem baby’s up.

How to: 45lb. Plate Shrugs

• 45lb. Plate Shrugs (3 complete sets X 30 reps)
  • 10 reps to the Front
  • 10 reps to the Side
  • 10 reps to the Back

** Refer to the How to 45lb. Plate Shrugs Video for a complete demonstration. You can also see the 45lb. Plate Shrugs in all their glory in my recent Insane Shoulder Workout 3.0, which I highly recommend you give a try if your goal is develop some fuller, rounder shoulders. The shoulder workout is focused on targeting all 3 different deltoid heads, the anterior delt, lateral delt, and posterior delts.

45lb. Plate Shrugs Technique Explanation:

First: Grab two 45lb. plates (Dumbbells will also work for this shrugs exercise).

Second: Place the weight out in front of you with your thumbs facing eachother. While keeping your back and spine erect, let the weight hang so that you full a nice stretch in your traps and shoulders.

Third: Shrug the weights up and contract your trap muscles at the top of the movement. Make sure you are breathing your air out at this point before performing another shrug.

Fourth: Perform 10 shrugs before placing the weights to your sides.

Fifth: Position the plates or dumbbells to the sides of your body. Keep a slight bend in your elbows. Proceed with the Third step above.

Sixth: Perform 10 shrugs before placing the weights to the back.

Seventh: Position the plates behind your back, with your thumbs facing each other and look up to the heavens. Proceed with the Third step above until completing 10 shrugs to finish and complete the full set.

Hope you enjoy the 45lb. Plate Shrugs. Leave your comments and feedback below. Be sure to “Like” and Follow us on Facebook, Instagram and Twitter so you never miss a beat with our free workout and exercise tips. Our goal is to help you improve every single day.