Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set a decline bench at a moderate angle and secure your feet. Lie back, ensuring your head is lower than your feet and your back is supported. Grip the barbell with a shoulder-width, overhand grip. Extend your arms above your chest, elbows slightly bent. Inhale and slowly lower the barbell towards your forehead, bending your elbows and keeping upper arms stationary. Pause briefly above your forehead. Exhale and press the barbell back up, extending your elbows and contracting your triceps. Repeat with control.
Keep elbows close to your head for tricep engagement. Avoid flaring elbows to prevent shoulder strain. Control the descent to maintain tension. Use a spotter for heavy sets. Warm up before performing. Focus on slow, controlled movements.
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