Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Press dumbbells up to full arm extension. Lower one dumbbell to chest level with a controlled arc, keeping the other arm stable. Press the lowered dumbbell back up, then alternate sides by lowering the extended dumbbell. Maintain torso stability throughout.
Actively retract your shoulder blades throughout the exercise to create a stable base and protect your shoulder joints, focusing on squeezing your shoulder blades together. Position your elbows at a 45-degree angle to your body to minimize stress on your shoulder joints and engage your chest muscles effectively. Brace your core muscles firmly to stabilize your torso and prevent excessive arching or rotation during the movement. Keep your non-working arm locked in place to isolate the working arm and ensure a balanced, controlled movement. Lower the dumbbells with a deliberate, controlled descent, resisting the pull of gravity to maximize muscle engagement and prevent momentum. Maintain a neutral wrist position throughout the exercise, avoiding any excessive bending or flexing to prevent wrist strain.
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