Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Rotate the bar, extend arms above chest with a slight bend. Inhale, bend elbows to lower the bar towards your forehead, keeping your upper arms still. Fully stretch your triceps at the bottom. Exhale, extend elbows to push the bar up, squeezing your triceps at the top. Avoid locking elbows; repeat.
Tucking your elbows towards your body throughout the movement helps to engage the triceps more effectively and minimize stress on your shoulder joints, ensuring a more targeted and safer lift. Maintaining a stable upper arm position prevents momentum from taking over and ensures that your triceps are doing the majority of the work, which is crucial for optimal muscle development. Focus on squeezing your triceps hard at the top of each repetition to maximize muscle fiber recruitment and achieve a stronger contraction. Driving your shoulders into the bench provides a stable base and helps to engage your chest muscles, contributing to overall upper body stability and power during the exercise.
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