Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top. Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest). Contract the chest and push the dumbbells back up to the starting position. Repeat for the desired number of repetitions.
Maintain pec tension by not fully locking out elbows. Keep dumbbells at ~45° for neutral elbow position. Avoid dumbbells colliding at the top. Squeeze dumbbells tightly for better stability. Keep shoulder blades pinched and packed. Push yourself away from weights, not just weights away. Retract shoulders slightly if front shoulder pain occurs. Engage abs, avoid excessive lower back arch. Keep feet flat and body stable.
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