Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower the dumbbell to your lower chest, elbow at 45 degrees. Brace your core to prevent rotation. Press the dumbbell straight up, contracting your chest. Maintain bench contact and avoid arching your back. Alternate arms.
Focus on retracting your shoulder blades slightly to create a stable base for the movement and protect your shoulder joint. Keep your elbows tucked at a 45-degree angle throughout the exercise to target your chest muscles effectively and minimize stress on your shoulder. Actively brace your core throughout the entire movement to resist unwanted rotation and maintain a stable torso. Press the dumbbell directly over your lower chest, ensuring you feel the contraction in that area, rather than just pushing straight up. Control the descent of the dumbbell, resisting gravity to maximize muscle engagement and prevent momentum from taking over.
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