Push Day – 4 Rounds

Arms shoulder-width, hands slightly outside chest line

Hands on bars behind the hips — palms facing back

Start in ring support position — arms alongside body

Bar sits across the lower chest at the top

Feet on a bench or bar — elevated

Standard ring dip movement pattern

Lean forward slightly for more chest, upright for more tricep

Start in ring support position — arms alongside body

Lean forward slightly for more chest, upright for more tricep

Thumbs and index fingers touch — forming a diamond

Sit at the top of the dip bars

Standard ring dip movement pattern

Start in ring support position — arms alongside body

Lean forward slightly for more chest, upright for more tricep

Thumbs and index fingers touch — forming a diamond

Feet on a bench or bar — elevated

Hands on bars behind the hips — palms facing back

Start in ring support position — arms alongside body

Bar sits across the lower chest at the top

Feet on a bench or bar — elevated

Lean forward slightly for more chest, upright for more tricep

Thumbs and index fingers touch — forming a diamond