Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core and glutes to maintain a rigid plank. Exhale, retract scapulae, and pull chest toward the bar, keeping elbows at 45 degrees. Squeeze shoulder blades at the top. Inhale as you lower body to full arm extension. Repeat.
Focus on squeezing your shoulder blades together at the peak of the movement to maximize upper back engagement and ensure proper form. Maintain a rigid plank position throughout the exercise by bracing your core and squeezing your glutes to prevent excessive arching or sagging in your lower back. Lead with your chest towards the bar, actively driving your sternum forward to ensure you're targeting your chest and back muscles effectively. Position your elbows at a 45-degree angle to avoid shoulder impingement and promote a more controlled, balanced movement. Keep your chin tucked slightly towards your chest to maintain a neutral spine and prevent neck strain during the exercise.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.