Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in a planche position, arms straight, body parallel to the floor. Engage your core and maintain a hollow body. Slowly bend your elbows to lower your body, keeping legs elevated and straight. Pause briefly at the bottom, avoiding excessive elbow flare. Press through your palms to return to the starting position. Repeat with control.
Strengthen and increase wrist flexibility. Maintain a tight core to prevent lower back arching. Build foundational strength with static planche holds. Use parallettes if wrist flexibility is limited. Start with a partial range of motion if full dips are too difficult. Control tempo to maximize muscle engagement and reduce injury risk.
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