Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core and retract shoulder blades. Lower the dumbbell in a controlled arc to your upper chest, elbow at 45 degrees. Lower until elbows are slightly below bench level. Exhale and press the dumbbell up, fully extending your arm. Squeeze your chest at the top. Repeat on one side, then switch.
Maintaining a tight core throughout the movement will stabilize your body and prevent lower back arching, ensuring the focus remains on your chest muscles. Position your elbows at a 45-degree angle to your torso to protect your shoulder joints and maximize chest activation, preventing stress on the shoulder capsule. As you press the dumbbell upwards, actively push through your chest muscles to feel a strong contraction and ensure you're engaging the target muscles effectively. Avoid rotating your torso during the exercise, as this shifts the focus away from your chest and can lead to imbalances or injury; keep your body stable and centered. Retract your shoulder blades throughout the movement to create a stable base and further engage your chest muscles, promoting a more effective and controlled lift.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.