Hips pike toward the ceiling
Body forms an inverted V instead of a straight plank.
Overactive muscles
Hip flexorsLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Push · Upper Body
Decline Push-Up (Feet Elevated)
Coaching cues
- Feet on a bench; hands on the floor — body angled downward
- Lower chest toward the floor; feel upper pec and anterior delt load
- Drive to lockout; maintain the rigid plank
- Steeper angle = more upper chest emphasis
Common faults 2
Head drops — neck hyperextends
Suboccipitals and cervical extensors compress under gravity.
Overactive muscles
SuboccipitalsErector spinae
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗