Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip the bar at chest level, palms cupping. Lean forward slightly, brace your core and glutes. Press the bar upward and forward in an arc until arms are nearly straight. Pause briefly with soft elbows, then lower the bar controllably back to your chest, maintaining a neutral spine.
To protect your lower back, brace your core muscles firmly as if preparing for a punch, creating a stable foundation for the movement. Focus on pressing the bar upward and forward along an arc, rather than straight up, to engage your back muscles more effectively and reduce shoulder stress. At the top of the movement, allow your elbows to soften slightly to fully stretch your back muscles and avoid locking out your joints. Keep your ribs down and avoid arching your back to maintain a stable and safe spinal position throughout the exercise. Ensure you have a stable base by keeping your feet firmly planted and driving through your heels to prevent rocking or instability.
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