Elbows flare out to sides
Wide elbow tracking reduces long head stretch and risks shoulder impingement.
Overactive muscles
Pec majorAnterior deltoidUpper trapezius
Corrective work
Foam RollPec / front shoulder↗StretchDoorway pec stretch↗Push · Upper Body
Overhead Tricep Extension
Coaching cues
- Hold dumbbell or cable overhead with both hands; elbows point to ceiling
- Keeping upper arms vertical, lower weight behind head by bending elbows
- Extend fully back to start; keep elbows narrow and close to ears
- Maintain slight forward lean; avoid lumbar hyperextension
Common faults 3
Lumbar hyperextends at top
Ribs flare and low back arches to compensate for limited shoulder flexion.
Overactive muscles
Hip flexor complexErector spinaeQL
Corrective work
Foam RollHip flexors / QL↗StretchKneeling hip flexor stretch↗Head juts forward
Cervical spine protracts under load as shoulder mobility limits overhead position.
Overactive muscles
SCMScalenesUpper trapezius
Corrective work
StretchChin tucks↗StretchUpper trap neck stretch↗