Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower one dumbbell to chest level, elbows at 45 degrees. Press the opposite dumbbell up to full arm extension, avoiding elbow lockout. Exhale, squeezing your lower chest. Alternate sides rhythmically, maintaining core engagement.
To protect your shoulder joints, tuck your elbows in at a 45-degree angle throughout the movement, preventing them from flaring out. Consciously retract your shoulder blades towards each other during the pressing phase to create a stable base and maximize chest activation. At the top of each rep, focus on squeezing your lower chest muscles to ensure they are doing the work, rather than relying on momentum. Keep your wrists straight and neutral to avoid unnecessary strain and potential injury. Actively engage your core muscles throughout the entire exercise to stabilize your spine and prevent your lower back from arching, which can lead to discomfort or injury.
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