Elbows flare to 90°
Anterior shoulder takes the stress; pec loses the stretch at the bottom.
Overactive muscles
Anterior deltoidPec major
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Dumbbell Incline Press
Coaching cues
- Bench at 30–45°; dumbbells at chest level, elbows ~45°
- Press to lockout — slight arc inward at the top
- Lower to a full stretch — feel the clavicular pec load
- Control the eccentric — 3 seconds down
Common faults 3
Dumbbells crash together at the top
Loss of tension and joint stress at lockout.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Lower back arches off the pad
Hip flexors and erectors compensate for restricted shoulder mobility.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗