Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower the bar to your mid-chest, keeping elbows at a 45-degree angle and close to your body. Extend your elbows to press the bar back up. Squeeze your chest and triceps at the top, avoiding full elbow lockout. Maintain contact with the bench.
To protect your shoulder joints, keep your elbows tucked at a 45-degree angle throughout the movement, preventing them from flaring out. Engage your leg muscles and drive through your heels to create a stable base and generate power for the lift. Focus on squeezing your triceps muscles at the top of the movement to maximize muscle activation and ensure a complete contraction. Maintain a neutral wrist position throughout the exercise to prevent strain and promote proper form. Keep your ribs down and braced against the bench to create a stable torso and prevent arching during the lift.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.