Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core and glutes for a stable plank. Inhale, bend elbows to lower chest to dumbbells, keeping elbows tucked. Lower until chest is just above handles, avoiding hip sag. Exhale, press through palms to extend arms. Repeat, maintaining alignment and tucked elbows.
To protect your shoulder joints, keep your elbows tucked tightly against your ribs throughout the entire movement, preventing them from flaring outwards. Actively brace your core muscles as if preparing for a punch to maintain stability and prevent lower back arching. Focus on creating a straight line from your head to your heels, preventing your hips from sagging or your back from rounding. As you press back up, drive through the palms of your hands to fully extend your arms and engage your chest muscles. Maintain a neutral wrist grip to avoid unnecessary strain and discomfort in your wrists.
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