Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in a forearm plank, elbows bent at 90 degrees, directly under shoulders. Body forms a straight line from head to heels, core braced, glutes squeezed, shoulders pulled away from ears. Press through your hands, extending your elbows to a full push-up position, maintaining a rigid plank. Head, shoulders, hips, and heels rise simultaneously. Lower back to the forearm plank over 2-3 seconds, bending only at the elbows. Reset and repeat. Beginners: 3 sets of 5-8 reps on knees. Intermediate/advanced: 3 sets of 8-12 reps on toes. If needed, perform negatives only: press up, then lower for 4 seconds.
Elbows move only – avoid shoulder roll or hip bounce. Track elbows forward, not outward. Keep head level or slightly behind hands. Maintain a rigid plank throughout the movement. Control the eccentric phase (lowering) for 2-3 seconds to maximize triceps tension.
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