Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Adjust an incline bench to a moderate angle, between 30 and 45 degrees. Position yourself lying face down, ensuring your feet are securely planted on the floor. Grasp the barbell with an overhand grip, hands roughly shoulder-width apart. Draw the weight towards your chest, squeezing your shoulder blades together as you lift.
Focus on maintaining a natural curve in your spine throughout the exercise. Actively pinch your shoulder blades together to maximize muscle engagement at the peak of the movement. Resist the urge to swing or use momentum; prioritize controlled movements. Keep your elbows aligned with your body to protect your joints. Begin with a weight that allows you to maintain proper form. Ensure your neck remains in a comfortable, neutral position.
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