Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set up an incline bench, around 30 to 45 degrees, under the Smith machine bar. Securely lie back on the bench, keeping your feet flat on the floor for stability. Use an overhand grip on the bar, slightly wider than shoulder-width, ensuring your wrists remain straight. Extend the bar upwards until it’s positioned directly above your upper chest to complete each repetition.
Double-check that the bench is locked into place before you start. Focus on a deliberate and controlled pace throughout the lift. Engage your core muscles to minimize any rocking or instability. Experiment with slightly different bench angles to find what feels best for you. Make sure to properly warm up your muscles beforehand. Having a spotter can be helpful when you're using heavier loads.
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