Adem's Push Day

Arms shoulder-width, hands slightly outside chest line

Lean forward slightly for more chest, upright for more tricep

Arms extended horizontally — straight at shoulder height

Feet on a bench or bar — elevated

Start in ring support position — arms alongside body

Feet on an elevated surface — hips form inverted V

Wide grip to start

Hands on bars behind the hips — palms facing back

Thumbs and index fingers touch — forming a diamond

Sit at the top of the dip bars

From iron cross position, press arms back toward the body

Bar sits across the lower chest at the top

Wide grip to start

Start in ring support position — arms alongside body

Lean forward in ring support position

Lean forward slightly for more chest, upright for more tricep

Rings set just off the floor

Hips high — body forms inverted V

Start in push-up position