Elbows flare to 90 degrees
Anterior shoulder is loaded; pec loses the target arc.
Overactive muscles
Anterior deltoidPec minor
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Dumbbell Bench Press (Flat)
Coaching cues
- Lie flat; dumbbells at chest height; elbows at 45 degrees from the torso
- Press to lockout — slight arc inward at the top
- Lower to a full chest stretch — feel the pec load at the bottom
- Control the eccentric — 3 seconds down
Common faults 3
Lower back arches excessively off the bench
Hip flexors and erectors compensate for restricted shoulder mobility.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Dumbbells crash together at lockout
Pec tension is lost and medial elbow is stressed at the top.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗