Guys and Gals: I am tall (6'2") and naturally thin especially lacking in depth in the upper body - I am talking about traps and the very upper chest. I need some mass to get the look of power that I think is so impressive with well built traps and thick upper chest - you know "The Kaz Look" (yeah, I wish!).
I have tried shrugs for traps in the past but did not have much success with them and I have read that some trainers say shrugs are not the best exercise for traps - but perhaps I was not doing them for enough volume? If shrugs ARE a good exercise then should they be worked for high volume?
Lately I have been concentrating on pulls such as hang cleans and presses, dumbbell snatches, etc in an attempt to focus on this area. Yes, I also squat and deadlift at least twice/week and my workouts consist of other compound exercises - chins, rows, presses, sometimes bench press for high volume, usually either EDT or 20+ single reps, sometimes 5x5, or 3 reps x 8 sets and other set/rep patterns. Yes, I am eating lots of food and its a real balancing act between gaining muscle or fat.
Will overhead presses build up the upper chest or would incline pressing be better (my home gym is not really conducive to incline pressing safely) - or is there a way to flat bench that will target the very upper chest? To be honest I have been avoiding the flat bench because my lower pecs are out of proportion with the rest of my body -and flat benches don't seem to develop the upper pecs for me.
I love the OH Press but I am not real strong in it - I can only press 135# - maybe I just need to work at getting alot stronger in the OH Press? Would specializing in the OH Press do the job for this area?
I would like to specialize on this area until I bring it up to par with the rest of my body - any exercise/set/rep suggestions are welcome.
Thanks in advance!