Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start with feet hip-width apart, chest up, core engaged, shoulders relaxed. Hands are at chest height, palms forward. Step wide to one side, landing softly and rolling through the heel. Bring feet together. Simultaneously push palms forward, extending arms almost fully, feeling chest and shoulder tension. Slowly return hands to chest. Alternate sides, maintaining continuous arm movement. Exhale during the push, inhale as hands return.
Move slowly and deliberately, as if pushing through water, to maximize tension. Find a rhythm (100-120 BPM) to maintain a consistent tempo. Breathe continuously throughout the exercise. Focus on intentional, powerful arm movements rather than fast, light waves. Relax shoulders and face for optimal push quality.
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