Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower the bar to your lower chest, keeping elbows close. Pause briefly. Exhale and press the bar up, extending elbows and squeezing triceps. Fully extend arms without locking.
To protect your shoulder joints, actively tuck your elbows close to your sides throughout the entire movement, minimizing outward flare. Focus on driving the weight upwards through your triceps, visualizing pushing the bar away from your body to maximize muscle engagement. Maintain a neutral wrist position by avoiding excessive bending or twisting, which can lead to discomfort or injury. At the top of the movement, consciously squeeze your triceps to ensure full muscle contraction and enhance the effectiveness of the exercise. Engage your shoulder muscles to maintain stability and prevent unwanted movement, ensuring a controlled and safe lift.
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