Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower chest towards the floor, bending elbows to 45 degrees. Maintain a straight line from head to heels, bracing your core and glutes. Press through your hands to extend your elbows and return to the plank position. Briefly pause at the top before repeating.
Ensure your body forms a straight line from head to heels to prevent lower back sagging and maximize core engagement; a slight tilt of the hips is acceptable. Keep your elbows bent at a 45-degree angle to reduce shoulder stress and maintain proper form throughout the movement. Actively brace your core muscles as if preparing for a punch to stabilize your spine and prevent excessive arching or rounding. Distribute your weight evenly across your hands as you press back up, avoiding any rocking or shifting that could indicate uneven pressure.
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