Upper trapezius deactivation

[Phaedrus49er]

This may belong under "rehab," but this also requires some training protocol, so it's going here

The basic upper-body pushing motion is ideally accomplished with little or no shoulder/scapular elevation in order to fully engage the pectoral muscles. Assuming a person has developed over the years a motor recruitment pattern of shrugging in anticipation and execution of a pushing movement, to the point where the trap (over)activate even when consciously depressing the shoulder, how would you suggest this be re-trained? FWIW, the same shrugging activation/action occurs with just about any arm articulation.

My initial thought is to minimize pressing movements above parallel (relative to the ground when standing) while incorporating more rows, pull-ups/downs (maybe even rope climbing if the shoulders can remain depressed), wall slides, reverse shrugs, pull-aparts, and maybe even Turkish get-ups for the shoulder stabilization (as long as the scapula can stay depressed). Basically, this person needs major scapular depression strengthening and motor recruitment rewiring, but that's a lot of stuff to work into the training protocol without being the only thing worked on. Thoughts?

[Lost Dog]

this person?

[John Izzo]

If I am reading this correct, this person has a tendency to constantly "shrug"--meaning the scapula elevates during active and passive movement? Then I suggest creating an environment where the scap stabilizers are trained...
I have a lot of desk workers that constantly sit at their desk with elevated scapulae. I don't look at it as a "shrug" because that is too pronounced, but enough that the scapulae cannot stabilize especially when called upon to move the arm or lift a load.

Lots of serratus work with low trap work (YTMLs, low trap raises, push up pluses). Depression with loaded retraction: standing rows, kneeling rows, 1-leg rows)Then we move to working with the arms overhead: reverse shrugs on lat pulls, OH squats, and bench presses with scap ab/add.

[Phaedrus49er]

Originally Posted by Lost Dog

this person?

Yeah, same one as "my friend" or "this guy I know" or the generic "they"

And thanks, Izzo, that's the kind of incremental progression I was looking for.