Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Begin with the barbell positioned below your shoulders, using a grip slightly wider than your shoulders, palms up. From a stable stance, press the weight directly upwards until your arms are fully extended, maintaining a straight back. Lower the bar back to the starting position under control, keeping your core engaged.
Extend your arms completely at the top, ensuring your ears are above your elbows. Let your elbows move outwards as you press the weight up. Keep your wrists straight throughout the movement. Avoid using your legs to initiate the lift. Squeeze your glutes and brace your core to protect your lower back.
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