MAYADEM Push Day

Thumbs and index fingers touch — forming a diamond

Arms shoulder-width, hands slightly outside chest line

Hands wider than shoulder-width

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

Lean forward until shoulders are over or past wrists

Wide grip to start

Hands on bars behind the hips — palms facing back

Thumbs and index fingers touch — forming a diamond

Start in ring support hold

Arms extended horizontally — straight at shoulder height

Bar sits across the lower chest at the top

Wide grip to start

Start in ring support position — arms alongside body

Start in dip support position