Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Unrack the bar over your upper chest, arms extended. Lower the bar to your lower chest, elbows tucked. Pause briefly at the bottom. Exhale and press the bar up in a slight arc to full extension. Repeat, then rack with control.
To protect your shoulder joints, keep your elbows tucked close to your body throughout the entire movement, preventing them from flaring out. At the top of the movement, actively squeeze your chest muscles together to maximize contraction and ensure you're fully engaging the target muscles. Focus on maintaining a vertical forearm position throughout the lift, which helps ensure consistent force distribution and prevents wrist strain. A slight arch in your upper back can help create a stable base and allow for a fuller range of motion, but avoid excessive arching. Control the descent of the bar to maintain tension and prevent momentum from taking over, which can compromise form and increase injury risk.
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