Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Attach a handle to a cable machine at chest height. Stand perpendicular, feet shoulder-width apart. Grasp the handle with both hands, stepping away to create tension. With elbows bent, position hands at your chest. Brace your core and press the handle forward, fully extending your arms. Hold briefly, maintaining a stable torso. Slowly return to the starting position. Repeat as needed.
Maintain a neutral spine. Engage glutes and keep knees slightly bent for stability. Breathe steadily, exhaling on the press and inhaling on the return. Relax shoulders, avoid shrugging. Keep hips square, preventing rotation. Start with a lighter weight to ensure proper form.
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