Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on a flat bench with a dumbbell in each hand, palms facing each other (neutral grip). Press the dumbbells tightly together throughout the exercise. Retract shoulder blades and plant feet firmly. Squeeze the dumbbells hard – this is the defining element. Lower the dumbbells to your sternum with controlled elbows (30-45 degrees from your torso), taking 2-3 seconds. Press straight up, extending your elbows and contracting your chest. Maintain the squeeze throughout. Inhale on the descent, exhale on the press. Start with 3 sets of 10-15 reps.
Prioritize the squeeze; it's the primary focus. Start with lighter weight than usual due to constant tension. Keep elbows tucked towards your hips (30-45 degrees) to avoid shoulder engagement. Pause briefly at the bottom of each rep to eliminate momentum. Maintain constant dumbbell contact – a straight vertical path – throughout the entire movement.
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