Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core and glutes, maintaining a stable plank. Keep elbows straight. Squeeze shoulder blades to lower chest, then push through palms to return to starting position, rounding the upper back.
Ensure your elbows remain locked throughout the exercise to protect your joints and maximize the targeted muscle engagement. Actively squeeze your shoulder blades together as you lower your chest, focusing on a controlled movement and feeling the stretch in your upper back. Push the floor away with your palms to fully extend your upper back and protract your shoulder blades, ensuring a complete range of motion. Consciously depress your ribs and maintain a neutral spine to prevent lower back arching and promote a straight body line. Visualize a straight line from your head to your heels to ensure proper alignment and even weight distribution throughout the exercise.
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