Elbows flare to 90°
Upper arms perpendicular to torso; anterior shoulder loaded.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Floor Press
Coaching cues
- Lie on floor; knees bent; dumbbells or bar over chest
- Lower until elbows touch the floor — pause briefly
- Drive to lockout; no leg drive allowed
- Elbows ~45° — not flaring wide
Common faults 2
Using leg drive
Hips bridge to assist the press — takes load off the chest.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗