Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip handles slightly wider than shoulder-width, overhand. Inhale, brace core, and press handles forward and upward until arms are nearly extended. Squeeze chest at the top, then exhale and slowly lower to the starting position.
Focus on retracting your shoulder blades and keeping your shoulders down and back throughout the entire movement to engage your upper back muscles effectively. Actively drive the weight forward with your chest muscles, visualizing squeezing a ball between your pectoral muscles at the peak of the contraction. Maintain a 45-degree angle at your elbows to prevent shoulder strain and promote chest activation, avoiding locking out your arms completely. Ensure your wrists remain in a neutral position to prevent discomfort and potential injury, avoiding excessive flexion or extension.
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