You don’t become a UFC record breaker and Hall of Famer without doing something right. Tito Ortiz was the first dominant champion ever to grace the Octagon, holding on to the UFC light heavyweight title for three years. When all six-foot-two and 205lb of Ortiz would stomp across the canvas, opponents used to wilt, as they more often than not were left in the shadow cast by his huge neck and shoulders.

Ortiz’s traps were so big it looked as if he was about to take flight anytime he changed levels to explode into one of his legendary double-leg takedowns. It’s something he has spent plenty of time in his career working on, especially when he was trying to rebuild the strength in his spine after career-threatening surgery to his neck.

We don’t need to ask if you want traps like Ortiz, because we already know that you do, so we’ve spoken to the former champion and fan favorite to discover his top tips for obtaining his terrific trapezius muscles.

“Traps are an essential part of MMA conditioning,” the CEO of Punishment Athletics says. “The key isn’t heavy weight but proper form. My favorite exercise was always the upright row. But blast this mini set and you’ll be inflicting punishment of your own in no time.”

1: Barbell Shrugs

Stand with your legs about shoulder-width apart and hold a barbell in both hands. Using an overhand grip, allow the barbell to hang down in front of your body so that your arms are fully extended. To execute this movement, simply shrug your shoulders while keeping your arms completely straight. Be sure to hold your shoulders in the shrug position for a one-count at the top of the movement. Return to the start position and repeat for the desired amount of reps.

2: Snatch Hang High Pull

Another powerlifting-inspired exercise, just like the power clean, weight is raised from the floor to shoulder height, typically accompanied by a spring or lunge from the legs. However, the difference here is you start from a low-hanging position and you do not catch it at the top of the movement. This is another essential exercise for fighters, and superb for the traps.

3: Upright Cable Row

Stand facing a cable pulley machine with your feet about shoulder-width apart. Attach a short bar to the low cable pulley. Grasp the short bar with both hands using an overhand grip and allow your arms to hang down completely straight. To execute this movement, simply raise the short bar up to just under your chin. Do this by flaring your elbows up and out. Hold for a one-count at the top of the movement, then return to the start position and repeat. 

4: Bent-Over Lateral Raises 

Using dumbbells, perform a traditional lateral raise but bent forward at around a 45-degree angle to best work your traps. You can do this by concentrating on pushing your shoulder blades back and head forward. Once you lift the dumbbells to the top, hold for a one-count before returning to the start position.

5: Deadlifts

Perhaps not directly associated with traps, perform the standard Olympic-style dead lift – i.e. squat into the barbell with your back straight and lift with your legs – before adding a shrug at the end of the movement. This adds a little bit extra to what should be every athlete’s workout essential.

TITO POWER

Ortiz has a 20-12 win-loss record, with ten of those wins by TKO - including his latest fight in November 2018 where, in his heavyweight debut, he finished off Chuck Liddell in the first round.