Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Press the bar upward from your front shoulders, clearing your head without locking elbows. Arc the bar smoothly behind your head to ear level, then press it upward again, clearing your head. Lower the bar forward to your front shoulders. Repeat in a continuous motion.
To protect your joints, keep your elbows slightly bent throughout the entire movement, avoiding full extension at the top. Maintain a neutral spine by bracing your core and avoiding excessive arching or rounding of your back, which will help stabilize your body. Control the arc of the bar smoothly, resisting the urge to rush through the movement, to ensure a consistent and effective workout. Engage your core muscles throughout the exercise to stabilize your torso and protect your lower back. During the back phase of the movement, slightly tuck your chin and head forward to maintain proper neck alignment and prevent strain.
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