Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on a flat bench with a slightly wider than shoulder-width grip on a barbell. Lower the weight towards your forehead, stretching your triceps, then press the barbell back up to a full arm extension. Engage your shoulder blades and maintain a stable base with your feet.
Keep your elbows steady to prevent instability. Extend the bar as far as your flexibility allows for maximum range. Choose a weight that enables at least eight repetitions with good form. Control the movement throughout, avoiding bouncing or jerking. Maintain straight wrists aligned with your forearms.
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