Push Day – Box Pikes & Planche Leans

Arms shoulder-width, hands slightly outside chest line

Kick up to wall or freestanding

Standard ring dip movement pattern

Hips high — body forms inverted V

Rehearse the position slowly before loading volume

Rings set just off the floor

Sit at the top of the dip bars

Thumbs and index fingers touch — forming a diamond

Hips high — body forms inverted V

Rehearse the position slowly before loading volume

Wide grip to start

Hands wider than shoulder-width

Lean forward until shoulders are over or past wrists

Bar sits across the lower chest at the top

Rings set just off the floor

Hips high — body forms inverted V

Bar sits across the lower chest at the top

Feet on a bench or bar — elevated

Maintain a tight hollow body through the full rep

Hands wider than shoulder-width

Hands on a bar or bench — elevated

Bar sits across the lower chest at the top