Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set up an adjustable angle bench to 90 degrees and select the desired weight from the rack. Pick up the dumbbells from the floor using a neutral grip (palms facing in). Position the end of the dumbbells on your knees and sit down on the bench. Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place. Once the dumbbells are in place, rotate your palms so they are facing forward. Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids. Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths). Repeat for the desired number of repetitions.
Keep your back flat against the pad. Avoid jutting the head forward. Drive the bicep to the ear and exhale as you press. Address mobility limits if you feel pressure in the neck or traps. Keep elbows slightly bent at the top to maintain tension. Difficulty locking out may indicate poor scapular upward rotation.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.