‹ All exercises Master Trainer 101

Push · Upper Body

DB Chest Press (Feet Up)

Coaching cues

Lie flat; feet elevated on the bench — eliminates leg drive
Forces the lower back to flatten against the bench
Press dumbbells to lockout; lower to full chest stretch
Posterior pelvic tilt enforced by the elevated feet

▷ Watch proper form

Common faults 2

Back arches off the bench even with feet elevated

Hip flexors and erectors still pull into extension despite the elevated feet.

Overactive muscles

Erector spinaeHip flexors

Corrective work

Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗

Elbows flare wide

Wide elbows stress the anterior shoulder under the loaded flat press.

Overactive muscles

Anterior deltoidPec minor

Corrective work

Foam RollPectorals↗StretchDoorway pec stretch↗

More Push movements

Cable Chest Fly

Incline Bench Press