Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Unrack bar over lower chest, arms extended. Lower bar controllably to the lower chest while inhaling. Pause briefly at the bottom. Exhale and press the bar up powerfully. Squeeze chest at the top, avoiding elbow lockout. Rerack with spotter assistance.
Pinching your shoulder blades together helps engage your back muscles and creates a stable base for the movement, preventing excessive arching. Position your elbows at a 45-75 degree angle to your body to minimize shoulder stress and maximize chest activation, ensuring a controlled and safe range of motion. Focus on driving the weight through your chest muscles during the upward press, visualizing squeezing your pecs to generate power. Maintaining straight wrists throughout the movement prevents unnecessary strain and ensures the force is directed properly through your chest. Plant your feet firmly on the ground, slightly wider than shoulder-width, to provide a solid foundation and allow you to generate power from your legs and core.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.