Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip the bar slightly wider than shoulder-width, thumbs wrapped. Plant feet, arch back, and pull shoulder blades down. Inhale and brace your core. Explosively drive the bar off the pins, engaging your chest and triceps. Fully extend your arms overhead, then lower the bar with control to the pins, stopping fully. Repeat from a dead stop.
Focus on driving through your heels to generate power and maintain stability throughout the movement. Actively retract your shoulder blades throughout the entire lift to engage your upper back muscles and protect your shoulders. Aim to keep your elbows at a 45-degree angle during the lift to maximize chest and triceps activation while minimizing stress on your joints. Explode the bar off the pins with force, ensuring a powerful and dynamic start to the repetition. Maintain a consistent arch in your lower back to create a stable base and maximize leverage for the lift.
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