Bar drifts to the mid or upper chest
Bar path changes the target from lower to mid pec.
Overactive muscles
Anterior deltoidPec major (clavicular)
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Decline Bench Press
Coaching cues
- Bench declined 15–30°; ankles hooked; bar at lower chest
- Elbows at ~45°; lower to the lower pec line
- Drive to lockout; bar stays over the lower chest
- Control the eccentric — 3 seconds down
Common faults 2
Elbows flare to 90°
Anterior shoulder is loaded; lower pec loses the stimulus.
Overactive muscles
Anterior deltoidPec minor
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗