Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on a bench, feet flat, grip the bar wider than shoulder-width, palms forward. Unrack and extend the bar above your chest. Inhale as you lower the bar to your mid-chest, flaring elbows. Exhale and press the bar up to full arm extension, avoiding elbow lockout. Rerack by rotating wrists.
Actively squeeze your shoulder blades together throughout the movement to engage your back muscles and create a stable base. Plant your feet firmly on the floor and drive through your heels to enhance stability and power during the press. Allow your elbows to flare out slightly away from your body to reduce shoulder stress and promote a more natural range of motion. Ensure your wrists remain straight and aligned above your elbows to prevent strain and maintain proper force transfer. Maintain a slight arch in your lower back to keep your core engaged and protect your spine during the exercise.
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