Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Adjust the Smith machine bar to about mid-chest level, then align an incline bench (set to roughly 35°) directly beneath it. Lie on the bench, planting your feet firmly on the ground or resting them on the bench structure for stability. Position yourself so the bar lines up over your upper-to-mid chest. Grip the bar with an overhand (pronated) grip slightly wider than shoulder-width. Unrack the bar by pushing it up and rotating the hooks off the safety pegs to reach full arm extension. Lower the bar in a controlled manner toward your chest by bending your elbows until they reach a 90° angle. Drive the bar back up by extending your arms and contracting your chest until you reach the top starting position. Complete your desired repetitions and rotate the bar to re-rack it securely.
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