Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Extend arms forward, slightly bent elbows, shoulder blades retracted. Inhale, bend elbows to lower handles to a 90-degree angle. Exhale, press handles forward, squeezing chest. Extend arms fully, avoiding elbow lockout. Repeat with control.
To engage your back muscles and protect your shoulders, actively pinch your shoulder blades together throughout the entire movement, focusing on feeling the muscles between your shoulder blades working. Initiate each repetition by driving through your chest muscles, visualizing pushing the handles away from your body to maximize chest activation. Maintain a slight 45-degree angle in your elbows to prevent hyperextension and ensure a more controlled, pec-focused movement. At the peak of the contraction, consciously squeeze your pectoral muscles together to fully engage them and maximize the effectiveness of the exercise. Keep your back flat and core engaged throughout the set to maintain stability and prevent lower back strain.
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