Hips sag under the plate load
Core cannot maintain the plank with the added external weight.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Push · Upper Body
Weighted Push-Up (Plate on Back)
Coaching cues
- Partner places a weight plate on the upper back; perform standard push-up
- Maintain the rigid plank — the plate reveals any hip sag or pike
- Full range of motion; press to lockout
- Progress bodyweight push-up before adding external load
Common faults 2
Elbows flare under the increased resistance
Pec minor and anterior delt compensate under the heavier load.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗