Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Retract shoulder blades and unrack the bar above your upper chest. Lower the bar with control to your upper chest, maintaining a 45-degree elbow angle. Press the bar straight up using your chest, exhaling as you do. Drive your feet into the floor and rerack the bar.
Focus on keeping your shoulders down and back throughout the entire movement to prevent upper trap dominance and protect your shoulder joints. Maintain a 45-degree angle at your elbows during the lowering phase to ensure your chest muscles are doing the majority of the work and to reduce stress on your shoulder joints. Actively drive through your chest as you press the bar upwards, visualizing pushing the weight away from your body to maximize chest activation. Plant your feet firmly on the floor, engaging your legs and core for stability and to generate power during the press. Control the descent of the bar to maintain proper form and prevent injury, resisting the weight's pull and feeling the stretch in your chest muscles.
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