Full Body – Pull & Push Mix

Arms shoulder-width, hands slightly outside chest line

Start from a full dead hang — arms completely straight

Start from a full dead hang — arms completely straight

Standard ring dip movement pattern

Start in ring support position (like top of dip)

Start in dip support position

Underhand grip, hands roughly shoulder-width

Body in a straight plank — do not let hips sag

Underhand grip, hands roughly shoulder-width

Pull rings toward ears/temples, not the mouth

Thumbs and index fingers touch — forming a diamond

Arms shoulder-width, hands slightly outside chest line

Set rings at waist height — adjust to control difficulty

Jump or step to chin-over-bar position

Bar sits across the lower chest at the top