Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and glutes, maintaining a straight line. Bend your elbows to lower your chest towards the ball, keeping them close to your sides. Descend until your chest nearly touches the ball, then press through your palms to return to the starting position.
Squeeze your glutes throughout the exercise to help stabilize your hips and prevent arching in your lower back, ensuring a consistent body line. Keep your elbows tucked close to your sides to maximize chest engagement and minimize stress on your shoulder joints. Actively tighten your core muscles as if bracing for a punch to stabilize your spine and prevent excessive lower back movement. Maintain a straight line from your head to your heels throughout the movement to distribute the load evenly and avoid injury.
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