Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Unrack the bar with arms extended. Inhale as you lower the bar slowly to your collarbones, flaring your elbows. Pause briefly at the chest stretch. Exhale and press the bar back up, contracting your upper chest. Rerack the bar.
To protect your shoulders and maximize chest activation, flare your elbows out to the sides throughout the movement, creating space for the bar to pass through. Lower the bar until it gently touches your collarbones or descends to neck level, ensuring a full stretch in your pectoral muscles. Focus on squeezing your upper chest muscles as you press the bar upwards, feeling the contraction in your pectoral muscles. Actively retract your shoulder blades throughout the exercise to maintain proper posture and prevent shoulder impingement. Control the lowering (eccentric) phase of the movement, resisting gravity to build strength and muscle endurance.
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