Shoulders roll forward at peak
Pec minor dominates; anterior capsule loaded at end range.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗Push · Upper Body
Pec Deck / Machine Fly
Coaching cues
- Sit tall; back flat on pad; elbows at 90° on pads
- Drive pads together using only the pecs — not the arms
- Pause and squeeze at full contraction
- Control the eccentric — don't let the stack yank shoulders back
Common faults 2
Elbows drop below pad level
Shoulder internal rotation with load — impingement risk.
Overactive muscles
Pec major (sternal)Latissimus dorsi
Corrective work
Foam RollLats↗StretchDoorway pec stretch↗