Elbows flare out to the sides
Loses tricep mechanics; anterior shoulder loaded in internal rotation.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Bench Dip
Coaching cues
- Hands on bench behind; legs extended or bent for regression
- Lower until elbows reach 90° — not deeper
- Keep back close to the bench; elbows point straight back
- Drive through palms to lockout
Common faults 2
Hips sag forward — body drifts from bench
Shoulders internally rotate under load as back drifts away.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗