Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower dumbbells to the sides of your mid-chest, elbows at 45 degrees, palms facing inward. Press dumbbells up by extending elbows and squeezing your chest. Keep shoulder blades retracted and avoid locking elbows at the top.
To protect your shoulder joints, position your elbows at a 45-degree angle throughout the movement, preventing them from flaring out. Focus on squeezing your chest muscles at the top of the movement to maximize chest activation and ensure you're engaging the correct muscles. Actively retract and depress your shoulder blades against the bench to create a stable base and protect your shoulder health. Maintain a neutral grip with palms facing inward to evenly distribute the load and prevent wrist strain. Lower the dumbbells with control, resisting the pull of gravity to build strength and stability in your chest and shoulder muscles. Engage your core muscles throughout the exercise to stabilize your torso and prevent lower back arching, promoting a safer and more effective workout.
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