Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core and curl torso up, extending arms overhead. Pause briefly at the top, squeezing abs. Slowly lower back to the bench, maintaining core tension and keeping your back flat.
Keep your arms straight and extended overhead to maximize core engagement and prevent shoulder strain, ensuring your shoulder blades remain retracted. Gently tuck your chin towards your chest to help maintain a neutral spine and avoid neck discomfort during the movement. Focus on driving the movement through your core muscles, preventing hip movement which would reduce the effectiveness of the exercise. Actively maintain a neutral spine throughout the exercise, avoiding excessive arching or rounding of your lower back for optimal spinal health. Squeeze your abdominal muscles forcefully at the top of the movement to fully engage them and enhance muscle activation.
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