Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie flat on a bench with your feet planted firmly on the ground and your head hanging slightly off the end of the bench. Hold a barbell with an overhand grip, with your hands spaced shoulder-width apart. Extend your arms straight above your chest, keeping a slight bend in your elbows. Inhale and slowly lower the barbell behind your head while keeping your arms bent and elbows in a fixed position. Do not let your elbows flare out to the sides. Lower the barbell until your upper arms are parallel to the floor, feeling a stretch in your chest and lats. Exhale and slowly return the barbell to the starting position above your chest, keeping your core engaged and maintaining a slight bend in your elbows. Repeat for the desired number of repetitions.
Choose a challenging but manageable weight; start light and progress. Keep elbows bent and pointed up throughout. Engage core to prevent lower back arching. Maintain a relaxed grip to reduce wrist/forearm tension. Exhale on the lift, inhale on the descent.
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