Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Seated on a bench, hold dumbbells at your hips with a neutral grip. Press the weights straight up, fully extending your arms while keeping them near your chest, then slowly lower them outwards to chest level. Reverse the motion to return to the initial position.
Tighten your chest muscles as if embracing something large. Use a relaxed grip on the weights to reduce impact. Maintain a slight bend in your elbows to protect your joints. Brace your core and keep your spine stable. Ensure your feet stay firmly planted on the floor.
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