Why Do Your Upper Traps Take Over When You Press?
pressing rib cage mechanics scapula serratus anterior shoulder mechanics shoulder mobility upper traps Oct 17, 2026
If you feel your shoulders creeping up toward your ears when pressing, it's not necessarily that your muscles are weak. It's also about getting the different joints to move independently and in conjunction with each other.
What needs to move
- The scapula has to glide down and back, and up and over: retraction and protraction.
- That has to happen on a rib cage that can expand and compress, moving toward the scapula and away from it, to allow for anterior and posterior tilting.
- We also need a humerus that can roll and glide in the shoulder socket.
Coordinate first, then strengthen
Coordinating these activities can be tricky. But doing this first, before another serratus press drill or shoulder exercise that only flares the upper traps up more, is a game changer. Your press will feel stronger and smoother, and your neck will thank you.
Visuals in the original video are credited to @anatomy.of.motion, @whealth and @shoulder.comeback.
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Full Body Approach to Reduce Neck Tension
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