Push Day – Dip/Decline/Diamond Ladder + Iron Cross

Lean forward slightly for more chest, upright for more tricep

Feet on a bench or bar — elevated

Thumbs and index fingers touch — forming a diamond

Arms extended horizontally — straight at shoulder height

Lean forward slightly for more chest, upright for more tricep

Feet on a bench or bar — elevated

Thumbs and index fingers touch — forming a diamond

Arms extended horizontally — straight at shoulder height

Start in ring support position — arms alongside body

Start in downward dog — hips high

Hands on a bar or bench — elevated