Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core, retract shoulder blades. Exhale and press handles forward, extending arms nearly fully. Squeeze your chest at the peak, then inhale as you control handles back to the starting position, avoiding full stack contact to keep tension.
To protect your shoulder joints, keep your elbows angled at approximately 45 degrees throughout the movement, preventing them from locking out or flaring excessively. Focus on squeezing your chest muscles intensely at the top of the movement to maximize muscle engagement and achieve a stronger contraction. Maintaining a neutral spine throughout the exercise ensures proper posture and prevents lower back strain, so avoid arching or rounding your back. Keep your wrists straight to avoid unnecessary stress and potential injury, ensuring they are aligned with your forearms. Consciously keep your shoulders down and away from your ears to prevent upper trap activation and promote a more efficient chest workout.
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