Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Place parallettes shoulder-width apart and elevate your feet on a sturdy bench or box behind you. Grip the handles and lift your hips high over your shoulders to form an inverted V shape. Brace your core, engage your shoulders, and shift your weight primarily onto your hands. Lower your head forward and downward toward the floor, forming a tripod triangle with your hands. Descend with control until your head gently touches or approaches the floor for maximum depth. Pause briefly at the bottom to eliminate momentum and build deep-range control. Press strongly back up to full elbow extension, pushing your head through your arms at the top. Perform the target number of repetitions while maintaining deliberate, controlled movement.
Stack your hips Keep your hips high over your shoulders to maximize vertical pressing leverage. Slow the descent Aim for a controlled 3-to-5-second negative phase on every repetition. Rotate your shoulders Maintain active external rotation and drive your hands hard into the handles for stability. Lock your core Keep your midline tight throughout the entire set to prevent swinging or sagging. Heighten your feet Gradually increase the elevation object's height as your pressing strength improves. Pause at the bottom Hold the peak depth for 1–2 seconds to maximize pure strength development. Finish the lockout Push your head completely through your arms at the top for proper overhead alignment.
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