Elbows flare wide
Upper arms drift outward; triceps lose mechanical advantage.
Overactive muscles
Pec majorAnterior deltoidLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Push · Upper Body
Cable Overhead Tricep Extension
Coaching cues
- Face away from cable; rope overhead, elbows beside ears
- Extend to lockout — only the forearms move
- Upper arms stay vertical throughout — don't let elbows flare
- Lower slowly — full stretch at bottom
Common faults 2
Excessive lumbar extension
Lower back arches to help drive the weight.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗