Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in a push-up position: hands under shoulders, body straight, feet hip-width apart. Brace core and glutes. Walk one hand 6-8 inches to the side, creating an asymmetrical hand position. Perform a push-up, lowering your chest towards the floor, feeling the load shift to the triceps (closer arm) and chest/shoulder (wider arm). Press back up. Return to center and repeat on the opposite side.
Maintain level hips throughout. Avoid torso rotation by bracing your core. Limit hand displacement to 6-8 inches to protect your shoulders. Control the bottom position – pause briefly to ensure stability. Exhale during the hand walk, inhale at the offset, exhale on the press. Keep elbows at a 45-degree angle.
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