Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Press dumbbells upward and inward in an arc to chest height, squeezing shoulder blades. Lower slowly, feeling a stretch, maintaining a neutral grip and tucked elbows.
To protect your shoulder joints, keep your elbows tucked at a 45-degree angle throughout the movement, preventing them from flaring out. Ensure your wrists remain straight and aligned with your forearms to avoid unnecessary strain. Ground your feet and drive through your heels for stability and to engage your core. At the top of the movement, actively squeeze your chest muscles to maximize contraction and feel the exercise working. Focus on controlling the arc of the dumbbells, ensuring a smooth and deliberate path to avoid momentum and maintain proper form.
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