Hips rotate with the press
Pelvis twists toward the pressing arm as the core fails to resist rotation.
Overactive muscles
ObliquesQLHip flexor complex
Corrective work
Foam RollHip flexors / QL↗StretchSupine QL stretch↗Push · Upper Body
Alternating DB Press (Bench)
Coaching cues
- Start with both dumbbells at chest; press one while the other stays held at chest
- The held arm provides anti-rotational core demand — brace hard
- Alternate sides each rep; keep hips square on the bench throughout
- Both arms should stay loaded — do not relax the resting side
Common faults 3
Resting arm lowers during hold
The non-pressing dumbbell drops toward the chest, removing the isometric demand.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollAnterior shoulder↗StretchDoorway pec stretch↗Excessive head turning to track the pressing arm
Cervical rotation creates neck strain with repeated sets.
Overactive muscles
SCMUpper trapeziusScalenes
Corrective work
StretchChin tucks↗StretchUpper trap neck stretch↗