Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower body by bending elbows until upper arms are parallel to the floor. Maintain an upright torso for triceps focus or lean forward for chest emphasis. Press through palms to extend arms and raise body, avoiding elbow lockout. Keep shoulders down and repeat with controlled movement.
Keep your elbows close to your body throughout the exercise to maximize triceps engagement and reduce shoulder stress, ensuring a stable base for the movement. To emphasize triceps, maintain an upright torso; for chest activation, lean forward at the hips while keeping your core engaged and back straight. Actively depress your shoulders away from your ears to prevent upper trap tension and promote proper scapular stability during the exercise. Engage your core muscles throughout the entire movement to stabilize your spine and prevent excessive arching or rounding of your back, contributing to overall control and power. Control the descent and ascent phases of the movement, resisting gravity to build strength and prevent momentum, which will improve muscle activation and reduce the risk of injury.
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