Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, inhale, and press the bar overhead, extending your elbows. Maintain an upright torso and neutral head. Fully extend your arms, lowering the bar to hip level. Exhale as you control the bar back to the starting position. Repeat with controlled movements.
Ensure your elbows remain directly beneath the bar throughout the movement to protect your shoulder joints and maximize force production. Drive through your heels to engage your legs and create a stable base for the press, preventing excessive swaying. Actively pull your shoulder blades down and back to create a strong, stable upper back and prevent rounding. Maintain a tight core throughout the entire exercise to stabilize your spine and transfer power efficiently. Press the bar straight upwards, focusing on pushing through the bar and avoiding any lateral movement to ensure a balanced and effective lift.
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