Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower dumbbells towards your forehead, keeping upper arms still. Shift elbows forward to target the upper chest. Press dumbbells back up, fully extending arms without locking. Maintain control throughout.
Keep your elbows tucked close to your body throughout the entire movement to ensure proper muscle engagement and prevent shoulder strain, which helps isolate the chest muscles. Control the transition between the lowering and pressing phases to avoid momentum and maintain a consistent, focused effort on your pectoral muscles. Squeeze your triceps hard at the top of the movement to fully extend your arms and maximize muscle contraction, signaling completion of the rep. Engage your core muscles to stabilize your torso and prevent unwanted arching or swaying, which will improve overall stability and power transfer. Focus on keeping your upper arms relatively stationary throughout the exercise, as any movement there indicates you're using other muscles to compensate.
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