Hips sag — lumbar hyperextension
Core fails to maintain the plank; lower back bears the load.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Push · Upper Body
Push-Up (Standard)
Coaching cues
- Hands shoulder-width; body in a rigid plank from head to heel
- Lower chest toward the floor; elbows at 45 degrees from the torso
- Drive to full lockout; turn the rings out at the top if on rings
- Full range every rep — chest touches or nearly touches the floor
Common faults 3
Elbows flare to 90 degrees
Anterior shoulder is stressed; pec loses the optimal line of pull.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Head drops or juts forward
Neck extensors strain; cervical spine is loaded.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗