Elbows flare to 90°
Upper arms wide — bar travels too high on chest, shoulders rotate forward.
Overactive muscles
Pec major (sternal head)Anterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Bench Press
Coaching cues
- Feet planted, slight arch, glutes engaged
- Scapula retracted & depressed — pinned to bench
- Bar to lower chest; elbows ~45–75°
- Drive feet, press to lockout — bar over shoulders
Common faults 3
Shoulders roll forward off bench
Scapula doesn't stay retracted; shoulders protract during press.
Overactive muscles
Pec majorPec minorAnterior deltoidLatissimus dorsi
Corrective work
Foam RollPectorals↗Foam RollLats↗StretchDoorway pec stretch↗StretchLat stretch (kneeling overhead)↗Excessive lumbar hyperextension
Hips lift; back arches dramatically beyond a stable arch.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗