No full extension at the bottom
Arms don't extend; the thoracic extension benefit is entirely skipped.
Overactive muscles
Pec majorLatissimus dorsi
Corrective work
Foam RollLats↗StretchDoorway pec stretch↗Push · Full Body
Push-Up to Superman (Hollow-to-Arch)
Coaching cues
- Start in push-up position; lower to the floor
- At the bottom extend arms and legs — superman/arch hold for 1 second
- Return hands under shoulders; push back up
- Trains chest, tricep, and thoracic extension in one movement
Common faults 2
Neck hyperextends in the superman position
Head cranks back under the arch; suboccipitals compress.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗