What To Know
- One study published in the Journal of Strength and Conditioning Research found that face pulls elicited significant activation in the middle and lower traps, but not in the upper traps.
- Another study published in the European Journal of Applied Physiology found similar results, with face pulls activating the middle and lower traps to a greater extent than the upper traps.
- Based on the available scientific evidence and practical considerations, it is clear that face pulls can effectively train the middle and lower traps, but not the upper traps.
The face pull, a staple exercise in many fitness regimens, has long been hailed for its purported ability to train the trapezius muscle group, commonly known as the traps. However, despite its widespread popularity, the question of whether face pulls effectively target the traps remains a subject of debate. This article delves into the mechanics, anatomical implications, and scientific evidence surrounding face pulls to provide a comprehensive answer to the question: does face pull train traps?
Understanding the Anatomy of the Traps
The trapezius muscle is a large, triangular-shaped muscle that extends from the base of the skull to the middle of the back. It is responsible for elevating, depressing, and rotating the shoulder blades, as well as extending and laterally flexing the neck. The traps are commonly divided into three sections:
- Upper traps: Originate from the base of the skull and insert into the outer end of the clavicle (collarbone).
- Middle traps: Originate from the spinous processes of the cervical (neck) vertebrae and insert into the acromion process (the bony projection at the top of the shoulder).
- Lower traps: Originate from the spinous processes of the thoracic (upper back) vertebrae and insert into the spine of the scapula (shoulder blade).
The Mechanics of Face Pulls
Face pulls are performed by standing or kneeling facing a cable machine with a rope attachment. The rope is grasped with an overhand grip, and the elbows are bent 90 degrees. The rope is then pulled down and out towards the face, with the elbows remaining close to the body. The movement is reversed to return to the starting position.
During a face pull, the primary muscle group engaged is the rear deltoids, which are responsible for extending the shoulders. However, the traps also play a role in the movement, particularly the middle and lower traps.
Scientific Evidence on Face Pulls and Trap Activation
Several studies have investigated the muscle activation patterns during face pulls. One study published in the Journal of Strength and Conditioning Research found that face pulls elicited significant activation in the middle and lower traps, but not in the upper traps. Another study published in the European Journal of Applied Physiology found similar results, with face pulls activating the middle and lower traps to a greater extent than the upper traps.
Practical Considerations for Trap Training with Face Pulls
While face pulls can effectively target the middle and lower traps, it is important to note that they are not the only exercise that can train these muscle groups. Other exercises that effectively target the traps include:
- Barbell shrugs: These exercises directly target the upper traps, elevating the shoulders while holding a barbell.
- Dumbbell rows: These exercises target the middle and lower traps, as well as the rear deltoids and lats.
- Trap bar deadlifts: These exercises primarily target the upper traps, but also engage the middle and lower traps.
Maximizing Trap Activation with Face Pulls
To maximize trap activation during face pulls, consider the following tips:
- Use a wide grip: A wider grip places more emphasis on the traps and less on the rear deltoids.
- Pull the rope down and out: Focus on pulling the rope towards your face, rather than straight down. This will engage the middle and lower traps more effectively.
- Squeeze your shoulder blades together: As you pull the rope, squeeze your shoulder blades together to activate the upper traps.
Takeaways: The Verdict on Face Pulls and Trap Training
Based on the available scientific evidence and practical considerations, it is clear that face pulls can effectively train the middle and lower traps, but not the upper traps. While they are a valuable exercise for targeting these muscle groups, it is important to incorporate other exercises into your training regimen to fully develop your traps.
Frequently Asked Questions
Q1: What are the benefits of training the traps?
A1: Training the traps can improve shoulder stability, posture, and overall upper body strength.
Q2: How often should I perform face pulls?
A2: Aim to perform face pulls 2-3 times per week as part of your upper body training routine.
Q3: Can I perform face pulls with a resistance band instead of a cable machine?
A3: Yes, you can use a resistance band anchored to a fixed object. However, the resistance provided by a cable machine is generally more consistent and adjustable.
