Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace core, retract shoulder blades. Exhale and press handles forward, extending arms. Squeeze chest at full extension, avoiding elbow lockout. Inhale as you slowly return to start, feeling a chest stretch. Control the movement for each rep.
Focus on drawing your shoulder blades back and down to create a stable base for the movement and protect your shoulder joints. Initiate the press by actively driving through your chest muscles, visualizing squeezing a ball between your pectoral muscles. Maintain a slight bend in your elbows at approximately a 45-degree angle throughout the exercise to prevent hyperextension and keep tension on the chest. Keep your wrists in a neutral, straight position to avoid strain and ensure proper force transfer. Control the return phase, resisting the weight as you slowly bring the handles back to the starting position to maximize muscle engagement and prevent momentum.
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