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 15-20 cm 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 15-20 cm 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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