Hips drop — losing the bridge on the ball
Glutes fail to maintain hip extension under the pressing load.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Push · Upper Body
Stability Ball Dumbbell Chest Press
Coaching cues
- Sit on the ball; walk out until the upper back rests on the ball; hips bridged
- Press dumbbells from chest height to full lockout
- The unstable base forces the glutes and core to stabilize throughout
- Lower under control; maintain the bridge position every rep
Common faults 2
Ball rolls side to side
Unequal pressing force or poor core stability; reduce the load.
Overactive muscles
ObliquesTFL
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗