Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip the bar narrower than shoulder-width, thumbs wrapped. Unrack and hold the bar over your upper chest. Inhale, lower to sternum, elbows tucked at 45 degrees. Pause, then exhale and press to full arm extension, driving through your heels.
To protect your shoulders and maximize chest activation, actively tuck your elbows close to your body throughout the entire movement, preventing them from flaring out. Plant your heels firmly into the floor to create a stable base and generate power from your legs during the press. Engage your shoulder blades by drawing them down and back before each rep to create a strong and stable upper back foundation. Maintain a neutral wrist position throughout the exercise, avoiding excessive flexion or extension to prevent strain. Focus on pressing the bar in a straight vertical line, ensuring that your chest muscles are doing the majority of the work and minimizing any unwanted shoulder involvement.
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