Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on a bench, feet flat, kettlebells at chest level. Brace your core, squeeze your glutes, and press the kettlebells upward, fully extending your arms. Squeeze your chest at the top, then slowly lower the kettlebells back to the starting position near your chest, maintaining a 45-degree elbow angle.
Ensure your wrists remain straight and aligned over your elbows to prevent strain and maximize force transfer. Keep your elbows tucked at a 45-degree angle throughout the movement to protect your shoulder joints and engage your chest muscles effectively. Actively drive through your heels to stabilize your body and generate power from your legs. Focus on squeezing your chest muscles intensely at the peak of the movement to maximize muscle activation and achieve a stronger contraction. Control the descent of the kettlebells, resisting gravity to build strength and maintain proper form throughout the entire exercise.
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