Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace core, retract shoulder blade. Lower dumbbell to chest, elbow at 45 degrees, until upper arm touches the floor. Pause. Press straight up to full arm extension, squeezing chest. Lower with control; repeat.
Drive your heels firmly into the floor to create a stable base and engage your leg muscles. Maintain a 45-degree angle at your elbows throughout the movement to protect your joints and focus on chest activation. Actively squeeze your shoulder blade down and back to improve upper back stability and prevent shoulder rounding. Keep your core engaged throughout the exercise to stabilize your torso and prevent lower back arching. Ensure your wrist remains straight and aligned over your forearm to avoid unnecessary strain and injury.
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