The 3 Most Overlooked Muscles in Upper Body Training
Most upper body sessions are built around the big movements… bench, pull-ups, overhead press, rows. They’re essential, no question. But even with all that volume, a few key muscles often get ignored.
They’re not flashy. You don’t always feel them working. But they’re the ones that help you press more, pull better, and stay healthy while doing it.
This article covers three upper body muscles that get overlooked way too often and shows you how adding a few targeted movements can fill the gaps in your training and keep your shoulders, posture, and performance on point.
Rear Delts: The Forgotten Shoulder
Most lifters hammer their front and side delts without even thinking about it. A ton of presses, lateral raises, dips, you name it. The rear delts, though? Usually an afterthought, or skipped entirely.
That’s a problem.
Your rear delts are key for:
- Balancing out shoulder development
- Supporting stronger rows and pulls
- Keeping your shoulder joint stable during pressing and overhead work
When they’re weak, your posture suffers and your shoulders take the hit, especially under load.
How to train them:
- Reverse flys – keep it light, keep tension on
- Band pull-aparts – great for high-volume, low-impact activation
- Face pulls – add a pause and focus on scapular movement, not just arm motion
Train your rear delts like they matter, and you’ll notice cleaner reps, stronger pulls, and shoulders that feel better week to week.
Mid Traps: The Hidden Postural Muscle
Upper traps usually get all the attention (shrugs, heavy carries, pulling variations) but the mid traps do a completely different job. They’re responsible for scapular retraction, pulling your shoulder blades together and keeping them stable during presses, rows, and overhead lifts.
When your mid-traps are underdeveloped:
- Your shoulders drift forward
- You lose control at the top of rows
- Overhead movements feel unstable or uncomfortable
Strong mid-traps support smoother pressing, stronger pulling, and help keep your shoulders out of trouble.
How to train them:
- Chest-supported rows with a pause at the top
- Prone Y-raises and T-raises – light weight, perfect form
- Band-resisted scap squeezes – simple, effective, and easy to add anywhere
Most people never isolate the mid-traps, but once you do, you’ll notice better control and stronger posture in every upper body lift.
Serratus Anterior: The Unsung Hero of Shoulder Health
You can’t see it, but the serratus anterior might be the most underrated muscle in your upper body. It sits under your shoulder blades, wrapping around your ribs, and controls how your scapula moves, especially during pressing and overhead work.
If your serratus is weak:
- Your scapula doesn’t move properly
- Your shoulders take on extra stress
- Pressing and overhead work feel tight, unstable, or even painful
Thankfully, it doesn’t take much to strengthen it. You just need the right movements and consistency.
How to train it:
- Scap push-ups – keep the elbows straight and let the shoulder blades move
- Dumbbell pullovers – smooth control
- Overhead carries – keep the ribs down and arms active
Training your serratus helps your shoulders move the way they’re supposed to which means better lifts and fewer setbacks.
Small Muscles, Big Impact
If your pressing has stalled, your posture feels off, or your shoulders are always tight, it might not be the big lifts. It might be what you’re skipping.
The rear delts, mid traps, and serratus anterior don’t show up on most highlight reels, but they’re doing the work behind the scenes. Train them with purpose, and you’ll lift stronger, feel more stable, and keep progressing longer.
Don’t overlook what holds it all together. Build the structure, and the strength will follow.
