Hips sag
Core fails; lumbar drops below plank line.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Push · Upper Body
Wide-Grip Push-Up
Coaching cues
- Hands wider than shoulder-width; elbows flare ~60°
- Lower chest to the floor; feel the pec stretch
- Drive to lockout — squeeze pecs at the top
- Rigid plank — hips don't sag or pike
Common faults 2
Elbows flare past 90°
Anterior capsule stressed; pec insertion is at risk.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗