Push Day – Bulgarian Dips & Pikes

Hands on bars behind the hips — palms facing back

Bar sits across the lower chest at the top

Lean forward until shoulders are over or past wrists

Arms shoulder-width, hands slightly outside chest line

Hold the top of a ring dip or push-up

Wide grip to start

Sit at the top of the dip bars

Hands on bars behind the hips — palms facing back

Bar sits across the lower chest at the top

Hips high — body forms inverted V

Lean forward until shoulders are over or past wrists

Rehearse the position slowly before loading volume

Thumbs and index fingers touch — forming a diamond

Thumbs and index fingers touch — forming a diamond

Hands on bars behind the hips — palms facing back

Bar sits across the lower chest at the top

Hips high — body forms inverted V

Rings set just off the floor

Sit at the top of the dip bars

Feet on a bench or bar — elevated

Hands on a bar or bench — elevated