Elbows flare wide on the descent
Long head stimulus is reduced when the elbows drift outward.
Overactive muscles
Anterior deltoidPec major
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
DB Overhead Tricep Extension
Coaching cues
- Sit or stand; hold one dumbbell with both hands overhead
- Lower behind the head by bending the elbows — long head stretch
- Press to full lockout; elbows stay close to the ears
- Slow eccentric — 3 seconds down for maximum long head stimulus
Common faults 2
Lower back arches on the press
Erectors hyperextend to assist the overhead press.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗