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. Maintain a neutral spine and engaged core. Press through palms to extend arms and return to plank. Keep your body rigid throughout.
Ensure your elbows are tucked at a 45-degree angle to your body to protect your shoulder joints and effectively target your chest and triceps. Actively tighten your core muscles and squeeze your glutes to stabilize your hips and prevent sagging or arching in your lower back, creating a strong, stable base. Focus on maintaining a straight line from your head to your heels, avoiding any bending or twisting in your torso to maximize muscle engagement and prevent injury. Distribute your weight evenly across your hands as you press back up, avoiding any rocking or imbalance that could compromise your form. Keep your gaze fixed on a point slightly forward on the floor to maintain a neutral neck position and prevent strain.
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