Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start with dumbbells at chest level, elbows bent. Press upwards, extending arms without locking. Squeeze chest at the top, then lower slowly with control. Maintain core engagement.
Actively engage your core muscles throughout the entire movement to stabilize your torso and protect your lower back, preventing excessive arching or rounding. Focus on squeezing your chest muscles intensely at the peak of the lift to maximize muscle activation and achieve a stronger contraction. Maintain a 45-degree angle at your elbows during the press to protect your shoulder joints and ensure you're targeting your chest muscles effectively. Consciously retract your shoulder blades throughout the exercise, pulling them down and back to create a stable base and prevent shoulder impingement. Lower the dumbbells with deliberate control, resisting the urge to drop them quickly, to maximize time under tension and promote muscle growth.
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