Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower chest towards the floor by bending elbows to 45 degrees. Pause briefly with upper arms parallel to the ground. Extend arms and return to start, squeezing your chest at the top.
Maintain a straight line from head to heels to ensure proper form and prevent lower back strain, focusing on a rigid posture throughout the movement. Position your elbows at a 45-degree angle to your body to protect your shoulder joints and maximize chest engagement. Squeeze your chest muscles at the top of the movement to fully contract the pectoral muscles and feel the exercise working. Engage your core muscles tightly to stabilize your torso and prevent excessive arching or rounding of the back. Press firmly through the heels of your hands to ground yourself and prevent wrist strain, ensuring a stable base for the exercise.
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