Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start kneeling, hands flat on the floor, fingers facing you, wrists under shoulders, knees under hips. Engage your core, lower chest towards the floor by bending elbows, keeping wrists stable. Pause briefly, then push back up to the starting position. Repeat.
Warm up wrists beforehand. Begin with a limited range of motion. Maintain control throughout. Keep elbows close to your body. Adjust hand angle or reduce reps if discomfort arises.
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