Shoulders protract off the pad
Scapulae lose retraction; anterior shoulder and pec minor load.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗Push · Upper Body
Machine Chest Press
Coaching cues
- Seat height adjusted so handles are at mid-chest
- Scapulae retracted and depressed against the pad
- Press to lockout — controlled and smooth
- Lower to a full stretch; don't let the stack touch between reps
Common faults 2
Gripping the handles too wide
Elbows flare; chest press becomes a shoulder press pattern.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗