Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit on the floor with your torso upright and your legs straight in front of you and your heels digging into the floor. Load a barbell or place dumbbells or kettlebells on a low rack and sit just underneath it. You could lift the weights off the floor, but be careful when doing so. Hold a dumbbell or kettlebell in each hand, or alternatively grip a barbell with both hands using an overhand grip. Starting with the weight at your shoulders, push the load upwards until your arms are fully extended. Your elbows should remain under your wrists during the press. Keep your heels and the back of your knees touching the floor. Engage your lats, core muscles and hip flexors and keep your spine neutral throughout. Do not lean back or slouch. Pause for a second before returning to the starting position under control. Continue for the desired number of reps and sets.
Swap the barbell for dumbbells or kettlebells to reduce shoulder strain and improve wrist/elbow positioning. Sit on a raised surface if hip mobility limits a neutral spine. Keep the knees bent to maintain lumbar neutrality and sit taller.
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