Body straightens upright during the press
Forward lean is lost; triceps take over from the chest.
Overactive muscles
TricepsAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Wide-Grip Dip (Chest Emphasis)
Coaching cues
- Wider than shoulder-width grip; lean forward significantly
- Lower to upper arm parallel; elbows at 45°
- Drive through palms to lockout; maintain forward lean
- The forward lean and wider grip shifts load from triceps to chest
Common faults 2
Elbows flare to 90°
Anterior shoulder under high stress at the wide-grip bottom.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗