Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Retract shoulder blades, brace core. Lower by bending elbows until shoulders dip below elbow level. Keep elbows close to your body. Lean forward for chest, or stay upright for triceps. Press palms to extend arms.
Focus on retracting your shoulder blades and keeping them down and back throughout the exercise to protect your shoulder joints and maximize upper back engagement. Keep your elbows tucked in close to your body to target the chest muscles effectively and prevent injury. Maintain an upright posture with your chest lifted to ensure proper engagement of the pectoral muscles and avoid arching your lower back. Control the descent of the exercise by resisting the weight, feeling the stretch in your chest or triceps, and avoiding a rapid drop.
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