Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, exhale, and press handles upward, extending arms nearly straight. Briefly pause, squeezing shoulders. Inhale as you lower handles controlled to the starting position. Keep wrists neutral, avoid shrugging, and maintain back contact with the pad.
Focus on driving the movement through your shoulders to maximize muscle engagement and avoid relying solely on arm strength. Keep your elbows slightly forward throughout the exercise to prevent flaring and ensure proper shoulder alignment. Maintain an upright posture with your chest lifted and core engaged to stabilize your body and protect your lower back. Squeeze your shoulder blades together at the top of the movement to fully contract the muscles and feel the peak contraction. Control the descent of the handles to maintain constant tension on the muscles and prevent momentum from taking over.
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