Elbows too far forward — losing the chest lift
Elbows should be directly under the shoulders for the optimal chest opening angle.
Overactive muscles
Pec majorLatissimus dorsi
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Yoga · Core
Sphinx Pose
Coaching cues
- Lie prone; forearms on the mat; elbows under the shoulders
- Press the forearms into the mat and lift the chest — a passive backbend
- Pubic bone stays on the mat; gaze forward
- Gentler than Cobra — great for beginners or as a lumbar decompression
Common faults 2
Glutes clench tightly
Glute contraction compresses the sacrum and prevents the lumbar extension.
Overactive muscles
Gluteus maximusHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗