Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Keep upper arms still and perpendicular to the floor. Bend elbows to lower the barbell towards your forehead. Pause briefly at the bottom to stretch your triceps, then extend your elbows to return to the starting position, maintaining a slight bend at the top.
To maximize triceps engagement, keep your elbows tucked close to your body throughout the movement, preventing them from flaring out. Ensure your upper arms remain fixed against the bench to isolate the triceps muscle and avoid shoulder involvement; a slight adjustment might be needed to find the most stable position. Control the descent of the barbell, resisting gravity to build strength and prevent momentum from taking over. Pause briefly at the bottom of the movement to fully stretch the triceps muscle, enhancing muscle activation and range of motion. Maintain a firm grip on the barbell to ensure stability and control during the exercise. Keep your head and upper back firmly planted on the bench to provide a stable base and prevent unwanted movement.
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