Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower dumbbells to chest sides, bending elbows to just below parallel. Keep your core engaged and hips elevated. Press dumbbells straight up, squeezing your chest at the top. Maintain a slight elbow bend at full extension and control the descent.
To maximize stability and engage your glutes, maintain a hip hinge and keep your glutes firmly engaged throughout the exercise, preventing excessive arching in your lower back. Focus on drawing your shoulder blades back and down, creating a stable base for your chest muscles to work effectively and preventing shoulder rounding. Angle your elbows at approximately 45 degrees to your body to target your chest muscles and reduce stress on your shoulder joints. Actively brace your core to prevent lower back sagging and maintain a neutral spine, ensuring power transfer from your lower body. At the peak of the movement, consciously squeeze your chest muscles to fully contract and maximize the effectiveness of the exercise.
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