Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on a bench, holding a dumbbell in each hand, palms forward. Ensure head, shoulders, and glutes are stable on the bench. Feet can be flat or elevated. Start with dumbbells at chest level, elbows bent 90 degrees. Press dumbbells upwards until arms are fully extended. Pause briefly, then lower with control.
Engage your core. Retract shoulder blades. Maintain a neutral back. Control the lowering phase. Keep wrists neutral. Exhale on the press, inhale on the lower. Start with lighter weights.
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