Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start by adjust the seat of the machine so that the handles are equal with your elbows. Grasping the handles press down with equal pressure till your arms are fully extended. Pause, hold for a count and then return to the starting position. Repeat for as many reps and sets as desired.
Warm up with light cardio or dynamic stretches. Start with low resistance and increase gradually. Inhale as you lower, exhale as you press up. Lean forward for chest focus, stay upright for triceps. Include it in a balanced routine to avoid imbalances.
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