Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower the barbell to your upper chest, elbows tucked. Pause briefly. Exhale and press the barbell up in an arc, fully extending your arms without locking elbows. Repeat, then rack the barbell.
Keep your elbows tucked close to your body throughout the movement to protect your shoulder joints and maximize chest engagement. Squeeze your upper chest muscles at the top of the movement to ensure you're fully activating the target muscle group and achieving a peak contraction. Ensure your palms face you firmly to maintain proper wrist and shoulder alignment, which will contribute to a more effective and comfortable lift. Maintain a flat back on the bench to provide a stable base and prevent injury, actively pressing your shoulders down and back. Drive through your heels to engage your legs and create a solid foundation for generating power and stability during the lift.
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