Dip is too deep or forward
Excessive or forward dip changes the timing and bar path.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Push · Full Body
Barbell Push Press (Strict to Push)
Coaching cues
- Front rack; slight dip — 3 inches only; drive with the legs
- Leg drive launches the bar; arms press to full lockout
- Stand with the bar locked out; lower to the front rack under control
- Progresses strict press by adding leg drive for greater overload
Common faults 2
Arms press before the legs fully extend
Leg power is wasted; shoulder press assists before the drive is complete.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗