Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start on a bench holding a dumbbell vertically above you. Slowly lower the weight backward in an arc, slightly bending your elbows, then powerfully press it back up. Focus on contracting your chest and latissimus dorsi muscles throughout the movement.
Tighten your abdominal muscles to stabilize your lower back. Maintain control throughout the exercise, particularly as you lower the weight. Concentrate on feeling your chest and lats working during the upward press. Keep a slight bend in your elbows to avoid joint stress. Perform the movement with a slow, deliberate tempo.
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