Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie perpendicular to a flat bench, shoulders supported, feet firmly planted. With arms extended, hold a barbell directly overhead, then slowly lower it behind your head until your arms are parallel to the floor. Return the weight to the starting position, maintaining a straight arm position throughout.
Avoid excessive forward movement of the bar at the top. Ensure a full range of motion, lowering the bar completely. Keep your arms locked and straight during the entire exercise. Engage your core to stabilize your body. Focus on a controlled tempo to maximize muscle engagement.
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