Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Inhale, bend elbows to lower chest to the floor, keeping them at a 45-degree angle. Briefly lift hands after chest contact. Exhale, push through your hands to fully extend your arms, lifting your body as one unit. Maintain a straight body line.
To maintain stability, keep your core engaged and body rigid throughout the entire push-up, preventing any unnecessary movement. Ensure your elbows remain at a 45-degree angle to your torso to protect your shoulder joints and maximize chest engagement. At the top of the movement, actively squeeze your chest muscles to fully contract and feel the work in your pectoral muscles. Avoid letting your hips sag towards the floor; focus on maintaining a plank-like position with a straight line from head to heels. Keep your gaze directed slightly downwards and neutral to prevent neck strain and maintain spinal alignment.
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