Trunk leans back during the press
Erectors compensate for the total absence of leg drive.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Push · Upper Body
Z Press (Floor Press to Overhead)
Coaching cues
- Sit on the floor with legs extended straight; bar or dumbbells at shoulder level
- Press to lockout overhead — legs cannot assist at all
- Demands total core bracing and hip flexor flexibility
- Exposes any compensations hidden by leg drive or back arch
Common faults 2
Legs rise off the floor
Hip flexor tightness prevents maintaining the extended leg position.
Overactive muscles
Hip flexorsQuadriceps
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗