Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip handles slightly wider than shoulder-width with an overhand grip. Brace your core, retract shoulder blades, and inhale as you lower handles to chest level, keeping elbows at 45-60 degrees. Exhale and press forward until arms are nearly extended, squeezing your chest without locking elbows. Repeat, maintaining contact with the pad.
To protect your shoulder joints, keep your elbows tucked in towards your body throughout the movement, avoiding excessive outward flare. Focus on squeezing your chest muscles intensely at the top of the movement to maximize muscle activation and ensure proper form. Actively pull your shoulders back and down away from your ears to create a stable base and prevent upper trap dominance. Maintain a neutral wrist position by keeping your wrists straight throughout the exercise to avoid strain and ensure even force distribution. Control the lowering phase of the exercise by resisting the weight, which helps build strength and minimizes the risk of injury.
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