Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Position a bench at a moderate incline, roughly 30 to 45 degrees. With a dumbbell in each hand, palms inward, recline onto the bench, ensuring your feet are planted securely and your core is engaged to maintain a straight spine. Begin with your arms extended downwards, then powerfully draw the weights upwards, focusing on squeezing your shoulder blades together as your elbows bend. Slowly reverse the motion to return to the starting position.
Adjust the bench to a comfortable angle that allows for a full range of motion. Actively pinch your shoulder blades together at the peak of the movement to maximize muscle engagement. Keep your neck in a neutral position throughout the exercise to avoid strain. Prioritize deliberate, controlled movements over lifting heavy weight. Begin with a lighter dumbbell weight to master the form and build strength gradually. Maintain a slight bend in your elbows to protect the joints and allow for a smoother motion.
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