Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower the dumbbell in a wide arc until your arm is parallel to the ground, maintaining a slight bend in your elbow. Exhale, squeeze your chest, and arc the dumbbell back to the starting position. Engage your core to prevent torso rotation. Alternate arms after each set.
To protect your joints and ensure a smooth movement, keep your elbows slightly bent throughout the exercise, avoiding locking them out. Focus on squeezing your chest muscles at the top of the movement to maximize muscle activation and achieve a stronger contraction. Consciously pack your shoulder blades down and back to improve posture and prevent upper back rounding. Actively engage your core muscles throughout the entire exercise to stabilize your torso and prevent unwanted rotation. Perform the movement along a wide arc to fully engage your chest muscles and increase the range of motion. Allow for a deep stretch in your chest at the bottom of the movement to improve flexibility and enhance muscle engagement.
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