Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on a bench, feet flat, with a slight arch in your lower back. Grip the bar overhand, slightly narrower than shoulder-width. Unrack the bar, extending arms above your forehead. Lower the bar to your upper chest, elbows tucked. Lower until forearms nearly touch biceps. Press the bar back up, extending elbows, stopping short of full lockout. Rerack the bar.
To protect your shoulder joints and maximize triceps activation, actively tuck your elbows forward throughout the entire movement, preventing them from flaring out to the sides. Focus on driving the weight back up using your triceps muscles, squeezing at the top of the movement to ensure full engagement. Maintaining a neutral wrist position—avoiding excessive bending or extension—will help prevent wrist strain and improve grip stability. Engage your shoulder muscles to maintain stability throughout the exercise, preventing excessive movement or discomfort in your shoulder joint. Ensure your forearms are vertical as the bar approaches your chest to target the triceps effectively and maintain proper form.
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