Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start by standing on a box under a pull-up bar, gripping it with a supinated grip, shoulder-width apart. Jump or step up to a starting position with your chin above the bar, chest close, shoulders packed down and back, core braced. Slowly lower yourself, resisting gravity for at least 5 seconds. Maintain retracted and depressed shoulder blades; avoid shoulder shrugs. Control your descent through the 90-degree elbow mark, resisting the urge to speed up. Lower until arms are fully extended in a dead hang, fully stretching the lats. Step back onto the box and repeat, breathing fully between reps.
Control tempo: count 'one-Mississippi' to five during each descent. Maintain shoulder blade depression throughout the negative. Avoid neck craning; jump higher if needed. Focus on the full range of motion, especially the bottom stretch. Prioritize quality reps (5-second tempo) over quantity; reduce reps if necessary. Progress to full chin-ups when consistently achieving 3 sets of 5 with proper form.
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