Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start by sitting on the floor with your legs straight out in front of you and a dumbbell in each hand. Bend your knees and place your feet flat on the floor, bringing your heels close to your glutes. Bring the dumbbells up to your shoulders, with your palms facing each other and your elbows pointing forward. Press the dumbbells up and slightly back, so that they are directly above your shoulders and your arms are straight. Lower the dumbbells back down to your shoulders, keeping your elbows pointed forward and your core engaged. Repeat for the desired number of reps.
Warm up your shoulders and hips, and work on flexibility to get into position. If sitting straight is difficult, open your legs into a V or sit on a block to reduce hip flexion. Use lighter weights than in a standing press and keep elbows under wrists while pressing. Engage your core to stay stable, avoid leaning back, and keep the spine neutral. Perform full range of motion with slow, controlled reps instead of using momentum.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.