Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core and glutes, maintain neutral spine. Lower chest towards the floor, bending elbows to 45 degrees. Extend arms, rolling the medicine ball smoothly to the opposite hand. Place the free hand on the floor and repeat the push-up on the new side, alternating sides for each repetition.
Maintain a rigid plank-like body position throughout the exercise to ensure stability and prevent unnecessary movement. Keep your elbows bent at a consistent 45-degree angle to protect your shoulder joints and control the range of motion. Actively resist any twisting or rotation of your torso as you roll the medicine ball, focusing on a smooth, controlled transfer of weight. Ensure your shoulders remain level throughout the movement, avoiding any upward or downward tilting which could indicate muscular imbalances. Fix your gaze on a spot directly in front of you to help stabilize your neck and maintain proper spinal alignment. Consciously maintain a neutral hip position, avoiding any arching or tilting of your pelvis, which can compromise core engagement and overall stability.
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