Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Orient the bench perpendicularly to the barbell rack and adjust the bar's height so your arms bend slightly when you lift it. Maintain a solid base by firmly planting your feet and bracing your core for stability. This exercise primarily targets your chest, shoulders, and triceps.
Select a rack height that allows for comfortable bar removal. Grip the bar a bit wider than shoulder-width for better leverage. Lower the weight until your forearms are parallel to the floor. Keep your core engaged to prevent lower back strain. Prioritize control over speed throughout the movement.
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