Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set a decline bench (15-30 degrees) facing a cable machine. Attach handles to the low pulleys. Lie on the bench, feet secured. Grab handles with an overhand grip, palms forward, at chest level. Engage your core and press handles upward and slightly inward until arms are extended. Pause briefly, feeling chest tension. Slowly lower handles to the starting position, controlling the movement. Repeat.
Keep a slight bend in your elbows at the top. Maintain a flat back on the bench. Squeeze your chest muscles during the press. Avoid full elbow lockout. Use a slow, controlled motion. Exhale on the press, inhale on the return.
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