Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on a bench, eyes under the barbell. Grip the barbell slightly wider than shoulder-width. Extend legs, keeping them parallel. Unrack the barbell, positioning it above your chest with arms extended. Lower the barbell slowly to your chest, elbows at a 45-degree angle. Pause briefly at chest level. Press the barbell back up, extending your arms. Repeat.
Engage your core for stability. Control the descent to maximize muscle engagement. Maintain a natural spine position. Keep wrists straight. Inhale on the descent, exhale on the press. Start with a lighter weight to perfect form.
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