Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip bar at shoulder height, neutral grip, elbow tucked. Brace core, keep spine neutral, and maintain a non-pressing hand on your ribcage. Press the bar upward and forward along a natural arc, fully extending your arm overhead without locking the elbow. Lower the bar with control to the starting position. Repeat, then switch sides.
Focus on powerfully pressing the bar upwards, extending your arm fully towards the ceiling to maximize the reach and engage your upper back muscles. Keep your core braced tightly throughout the movement to stabilize your spine and prevent lower back strain, ensuring a solid foundation for the press. Maintain a tucked elbow position to isolate the shoulder muscles and prevent unnecessary stress on the elbow joint, visualizing your elbow staying close to your body. Actively resist any torso rotation during the exercise, keeping your ribcage stable and facing forward to ensure a balanced and controlled movement. Follow the natural arc of the bar path, allowing your arm to move freely and naturally without forcing any unnatural angles.
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