Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower the bar to your upper chest, elbows at 45-75 degrees. Lightly touch the bar, avoiding bounce. Exhale and press the bar up, driving through your chest and shoulders, extending arms nearly fully without locking elbows. Maintain scapular retraction throughout.
Keep your chest lifted and engaged throughout the movement to promote stability and proper muscle activation. Position your elbows at a 45-degree angle to your body to protect your shoulder joints and maximize chest engagement. Actively squeeze your shoulder blades together during both the lowering and pressing phases to stabilize your shoulders and improve upper back strength. Plant your feet firmly and drive through your heels to generate power and maintain a stable base. Focus your eyes on a fixed point directly below the bar to help maintain a neutral spine and improve overall body alignment.
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