Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Walk feet back slowly, keeping hands planted. Lower chest towards the floor by hinging at the hips, maintaining a straight back and slight elbow bend. Pull shoulder blades down and back. Hold for 20-30 seconds, then walk feet forward to release.
To protect your lower back, focus on maintaining a neutral spine throughout the stretch, preventing any excessive arching or rounding. Actively draw your shoulders down and away from your ears to prevent upper back tension and promote a more open chest position. Consciously press your chest outwards towards the floor to maximize the stretch in your chest and shoulders, engaging your back muscles. Breathe steadily and deeply to help relax your muscles and deepen the stretch, focusing on controlled inhales and exhales. Avoid bouncing or jerking movements, as this can compromise your form and potentially lead to injury; instead, focus on a slow, controlled descent and release.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.