What To Know
- The overhead press is a fundamental exercise in the realm of strength training, but its impact on the upper traps remains a subject of debate.
- The upper trapezius, also known as the superior trapezius, is a muscle located at the base of the neck and upper back.
- It originates from the lower cervical and upper thoracic vertebrae and inserts into the lateral third of the clavicle and the acromion process of the scapula.
The overhead press is a fundamental exercise in the realm of strength training, but its impact on the upper traps remains a subject of debate. Some argue that it effectively engages the upper traps, while others contend that it primarily targets the shoulders. To shed light on this topic, we’ll delve into the anatomy, mechanics, and scientific evidence surrounding the overhead press and its relationship with the upper traps.
Anatomy of the Upper Traps
The upper trapezius, also known as the superior trapezius, is a muscle located at the base of the neck and upper back. It originates from the lower cervical and upper thoracic vertebrae and inserts into the lateral third of the clavicle and the acromion process of the scapula. The primary function of the upper traps is to elevate and retract the scapula.
Mechanics of the Overhead Press
The overhead press, when performed correctly, involves the following movements:
1. Initial Pull: The bar is lifted from the starting position at shoulder height to the chest, primarily engaging the pectorals and anterior deltoids.
2. Press: The bar is then pressed overhead, extending the elbows and shoulders. This phase involves the deltoids, triceps, and upper trapezius.
3. Lowering: The bar is slowly lowered back to the starting position, engaging the same muscles in reverse order.
Does Overhead Press Engage Upper Traps?
The overhead press does indeed engage the upper traps, but to varying degrees. When the bar is lifted overhead, the upper traps contract isometrically to stabilize the scapula and prevent it from protracting (moving forward). As the bar descends, the upper traps contract eccentrically to lower the scapula and control the movement.
Scientific Evidence
Several studies have investigated the muscle activation patterns during overhead press. A study by Escamilla et al. (2009) found that the upper traps were moderately active during the overhead press, with activity increasing as the weight increased. Another study by Fry et al. (2003) reported that the upper traps showed significant activation during the overhead press, comparable to the activation of the anterior deltoids.
Factors Influencing Upper Trap Activation
The degree of upper trap activation during overhead press can be influenced by several factors, including:
- Bar Position: A wider grip (outside shoulder-width) places greater emphasis on the upper traps.
- Scapular Position: Maintaining a retracted and depressed scapula throughout the movement enhances upper trap engagement.
- Bar Path: Keeping the bar close to the body during the press minimizes shoulder involvement and increases upper trap activation.
Other Exercises for Upper Traps
While the overhead press can effectively target the upper traps, it’s not the only exercise that can do so. Other exercises that specifically engage the upper traps include:
- Shrugs: Standing or seated, lift your shoulders straight up towards your ears.
- Farmer’s Carry: Hold heavy dumbbells or kettlebells in each hand and walk forward.
- Face Pulls: Stand facing a cable machine and pull the bar towards your face, focusing on squeezing your shoulder blades together.
Summary: Does Overhead Press Work Upper Traps?
The answer to the question “Does overhead press work upper traps?” is a resounding yes. The overhead press, when performed with proper form, engages the upper traps isometrically during the lift and eccentrically during the lowering phase. While it may not be the most isolated exercise for the upper traps, it can effectively contribute to their development as part of a comprehensive training program.
Frequently Asked Questions
Q: How can I maximize upper trap activation during overhead press?
A: Use a wider grip, retract your scapulae, and keep the bar close to your body.
Q: Can I isolate the upper traps with overhead press?
A: No, overhead press is not an isolation exercise for the upper traps.
Q: Are there any contraindications to overhead press for upper trap development?
A: Avoid overhead press if you have shoulder or neck injuries.
Q: How often should I train my upper traps?
A: Train your upper traps 2-3 times per week, allowing for adequate rest and recovery.
Q: What is the best rep range for upper trap development?
A: Aim for 8-12 repetitions per set for optimal muscle growth.
