Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower your chest to the bench by bending your elbows, keeping them tucked at 45 degrees. Descend until your chest is just above the bench. Exhale and press through your palms to return to the starting position, maintaining a stable core and engaged glutes.
To maintain stability, imagine your body is a rigid plank, preventing any arching or excessive movement in your lower back; this will ensure force is directed effectively. Keep your elbows tucked at approximately 45 degrees to your torso to protect your shoulder joints and promote a more controlled movement. Actively squeeze your glutes throughout the exercise to stabilize your hips and contribute to overall power generation. As you press upwards, focus on pushing the bench away from you, engaging your chest muscles and completing the movement with control.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.