Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and glutes for a stable plank. Retract your shoulder blade and pull your chest towards the handle, keeping your elbow close to your ribs and preventing torso rotation. Pause briefly at the top, then slowly lower your body to full arm extension without twisting.
To prevent unwanted rotation, focus on keeping your hips and shoulders aligned throughout the entire movement, ensuring your core remains engaged. Actively square your shoulders towards the handle to promote a stable base and prevent your body from twisting. Maintain a close elbow-to-hip position to limit the range of motion and maximize chest muscle activation. Squeeze your glutes throughout the exercise to stabilize your hips and prevent lower back arching. Consciously depress your ribs by drawing your shoulder blades down and back, which will help maintain a neutral spine and prevent excessive torso rotation.
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