Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Exhale and slowly raise interlocked arms overhead, extending fully toward the ceiling while lifting your chest. Lengthen your spine, keeping shoulders relaxed and away from your ears. Hold for 10-30 seconds, breathing deeply. Gently deepen the stretch on inhale, then exhale and slowly lower arms.
Focus on drawing your shoulders down and back to prevent upper trap activation and ensure the stretch targets the chest and front deltoids effectively. Actively lengthen your spine by engaging your core and imagining a string pulling you upwards, which will improve posture and maximize the stretch. Press your palms firmly into the ceiling to increase the intensity of the stretch and promote a greater range of motion. Engage your core muscles throughout the exercise to stabilize your spine and prevent lower back discomfort. Maintain steady, controlled breathing to relax your muscles and deepen the stretch without straining.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.