Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Adjust the safety pins to shoulder height while standing. Set the bar on the pins, load the desired weight, and stand directly beneath the bar with a shoulder width stance. Place your hands at (or just outside of) shoulder width with a pronated grip. Inhale, brace your abs, tuck your chin, and push the bar into the rack as press overhead to lockout. Exhale once the bar gets to lockout and reverse the movement slowly while controlling the bar back to the pins. Repeat for the desired number of repetitions.
Reach tall at the top, don’t force shoulders down and back. Elbows out at the top, tucked tight at the bottom. Keep wrists neutral, knuckles driving to the ceiling. No extra leg drive, avoid knee flexion/extension. Squeeze glutes, brace abs, don’t lean back excessively. At the top, ears in line with biceps as if looking out a window. If shoulders hurt, try wider grip or vertical press progressions. Press into the rack, lean slightly forward for better mechanics. Use staggered stance or half kneeling to control core and avoid arching.
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