Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set an incline bench to around 30-35 degrees and lie back, holding a dumbbell in each hand with your chest flat on the bench. Contract your core and draw the weights towards your body, bringing your elbows up to shoulder height. Then, deliberately lower the dumbbells back to the initial position under control.
Start with a manageable weight to ensure good form. Keep your elbows close to your body as you lift. Maintain constant contact with the bench throughout the movement. Avoid swinging or using momentum—focus on controlled muscle activation. Prioritize quality over quantity.
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