Hips pike up — not a straight plank
Core fails under the elevated feet; body jackknifes.
Overactive muscles
Hip flexorsLatissimus dorsi
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Push · Upper Body
Decline Push-Up
Coaching cues
- Feet elevated on a bench or box; hands on the floor shoulder-width
- Lower the chest toward the floor; elbows at 45 degrees
- Drive to full lockout; body stays in a rigid plank
- The decline shifts emphasis to the upper pec and anterior delt
Common faults 2
Head drops below the hands
Cervical spine takes load; the push-up plane is incorrect.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗