Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Drive through heels to extend hips and knees, lifting dumbbells with straight arms. Explode with triple extension, shrugging shoulders and pulling elbows high to launch dumbbells upward. Drop into a partial squat, rotating wrists to rack dumbbells at shoulders with elbows forward. Dip knees slightly, maintaining an upright torso. Explosively drive legs to propel dumbbells overhead, pressing to full arm extension. Receive in a quarter squat or split stance, then stand tall with locked elbows. Lower dumbbells controlled to shoulders then floor.
To maintain control and prevent the weight from drifting away, keep the dumbbells close to your body throughout the entire movement. Focus on achieving a powerful triple extension at the knees, hips, and ankles to generate maximum force and propel the dumbbells upward. When racking the dumbbells at your shoulders, actively pull your elbows high to create a stable and secure base for the next phase of the exercise. Remember to initiate the movement by driving through your legs, rather than relying on your arm strength, to maximize power and minimize strain. Ensure you fully lock out your elbows at the top of the press to complete the extension and engage your muscles effectively. Always brace your core throughout the exercise to stabilize your spine and protect your lower back from injury.
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