Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie back on a flat bench with a dumbbell in each hand, resting on your thighs. Use your knees to lift the dumbbells to chest level. Feet flat on the floor, plant your feet and retract your shoulder blades, maintaining a natural arch in your lower back. Press dumbbells upwards, arms extended above your chest, palms facing forward, wrists straight. Lower with control, bending elbows to a 45-degree angle (arrow shape with torso). Lower dumbbells to chest level, taking 2-3 seconds. Press upwards, squeezing your chest and driving through the base of your palms. Squeeze pecs at the top. Inhale on the descent, exhale on the press. Maintain shoulder blade retraction throughout.
Retract and lock your shoulder blades before each set, squeezing them together. Keep elbows at a 45-degree angle to protect shoulders and focus on chest activation. Drive your feet into the floor for stability and leg drive. Control the lowering phase (eccentric) for 2-3 seconds per rep. Avoid full elbow lockout to maintain constant tension on the pecs.
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