Tip: Dead-Stop Trap Bar Press

The neutral handle angle makes the trap bar perfect for pressing. Try it dead-stop style: reset every rep from the pins.


The trap bar, normally reserved for low-body work, actually works great for pressing exercises.

  1. The handle angle (neutral) is better for your shoulders and elbows if you have issues in those areas.
  2. Your head doesn't get in the way. This make for a very natural press with little to no leaning back or weird neck angles.

Try an overhead trap bar press using the dead-stop style. Start with the bar on the pins in a power rack and do each rep from a dead stop – no bouncing at the bottom.

The pins should be set anywhere from your traps to the top of your head, depending on your shoulder mobility and how you like doing your overhead presses.