Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower dumbbells slowly to the sides of your lower chest, elbows at 45 degrees. Pause briefly. Exhale and press the dumbbells up, squeezing your chest. Extend arms fully, avoiding elbow lockout. Maintain control throughout.
To protect your shoulder joints, keep your elbows tucked in at a 45-degree angle throughout the entire movement, preventing them from drifting outwards. Actively squeeze your shoulder blades down and back during the lowering phase to engage your upper back muscles and create a stable base. Focus on driving the weight up through your chest muscles, feeling the contraction at the top of the movement to maximize chest activation. Ensure your feet remain firmly planted on the ground to provide a stable foundation and transfer power effectively. Avoid flaring your elbows outwards, as this can put unnecessary stress on your shoulder joints and reduce the effectiveness of the exercise.
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