Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hand and body setup. Place hands slightly turned outward, shoulder-width or wider. Push-up position with posterior pelvic tilt, legs together, full-body tension. Lean forward. Walk feet toward hands until shoulders past wrists; brace core, align hips (adjust for difficulty). Set tension. Protract scapula, hollow core; squeeze glutes/quads for rigid shoulders-to-heels line. Controlled descent. Bend elbows, drive shoulders forward; elbows over/in front of hands (no drift/flare). Press and protract. Pause bottom with tension, press to straight arms, fully protract shoulders at top.
Hands slightly outward (less wrist stress, easier tension). Push-up stance: PPT, core braced, legs together. Lean forward (shoulders past hands; more lean = harder). Start protracted scapula + hollow tension. Descent: shoulders forward, elbows over hands (no back drift); stay tight/PPT, pause bottom. Press up straight, protract top. Repeat. Regress: hands closer to shoulders if arching/hips misalign.
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