Forward lean on the dip
Torso pitches forward during the dip; bar path goes forward instead of vertical.
Overactive muscles
Hip flexorsLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Push · Upper Body
Push Press
Coaching cues
- Bar in front rack; slight dip — knees bend about 3 inches
- Explosive leg drive launches the bar; press to full lockout
- Bar stacks over midfoot at the top
- Receive with locked elbows; absorb with soft knees
Common faults 3
Press starts before full leg drive
Arms push before hips fully extend; loses the leg-to-bar power transfer.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Bar drifts forward at lockout
Can't achieve overhead stacking — lats and pecs restrict shoulder flexion.
Overactive muscles
Pec majorLatissimus dorsi
Corrective work
Foam RollLats↗Foam RollPectorals↗StretchDoorway pec stretch↗