Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Retract shoulder blades, engage core. Unrack bar with assistance, arms extended over your lower chest. Inhale as you lower the bar under control to your lower chest, elbows tucked at 30 degrees. Pause briefly. Exhale and press the bar up, extending arms without locking elbows. Securely rack the bar.
To minimize shoulder stress, keep your elbows tucked tightly at a 30-degree angle throughout the movement, preventing them from flaring out. Focus on driving the weight upwards using your triceps, feeling the muscle contraction at the top of the lift. Consciously retract your shoulder blades throughout the exercise to maintain a stable upper back and protect your shoulder joints. Maintain a neutral, straight wrist position to avoid unnecessary strain and potential injury. Engage your core muscles to create a stable base, preventing lower back arching and ensuring efficient power transfer.
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