Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Inhale to prepare. Exhale, sliding arms up the wall, extending elbows and maintaining contact. Pause at the top, avoiding back arching. Inhale as you slowly lower arms back down, keeping wall contact.
Focus on keeping your ribs down to prevent overarching and maintain a stable base. Allow your shoulder blades to naturally slide upward along the wall as you extend, creating space between your ribs and pelvis. Actively maintain constant contact with the wall throughout the movement to ensure proper form and engagement. Engage your core muscles by drawing your belly button towards your spine to stabilize your torso and protect your lower back. Keep your head neutral, looking towards the wall, to avoid straining your neck.
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