Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Unrack the bar by rotating it off the hooks with arms extended. Lower the bar controllably to your lower chest, elbows at 45 degrees. Press the bar straight up to full arm extension, squeezing your chest at the top. Rerack the bar by rotating the hooks.
Focus on retracting your shoulder blades to create a stable base for the movement and protect your shoulder joints. Keep your elbows at a 45-degree angle throughout the lift to engage your chest muscles effectively and reduce stress on your shoulder joints. Actively drive through your chest muscles during the press to maximize chest engagement and power output. Ensure your feet are planted firmly on the floor to provide a solid foundation and generate force throughout the lift. Maintain a neutral wrist position by keeping them straight to prevent strain and ensure proper force transfer. Avoid fully locking out your elbows at the top of the movement to protect your joints and maintain tension in your chest muscles.
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