Elbows flare to 90 degrees
Anterior capsule is stressed; pec loses the optimal line of pull.
Overactive muscles
Anterior deltoidPec minor
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Barbell Bench Press (Flat)
Coaching cues
- Grip just outside shoulder-width; bar over the mid-chest
- Lower with control until the bar touches the lower chest; elbows at 45 degrees
- Drive to full lockout; leg drive assists — feet flat and stable
- The foundational horizontal push — master this before variations
Common faults 3
Excessive arch — hips rise off the bench
The arch is fine but hips lifting is a competition technique not a training one.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Bar bounces off the chest
Momentum replaces pec strength at the bottom; eccentric benefit is lost.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗