Push Day – Dip Progressions & Max Out

Lean forward slightly for more chest, upright for more tricep

Hands on bars behind the hips — palms facing back

Feet on a bench or bar — elevated

Bar sits across the lower chest at the top

Start in ring support position — arms alongside body

Feet on a bench or bar — elevated

Lean forward slightly for more chest, upright for more tricep

Arms shoulder-width, hands slightly outside chest line

Start in ring support position — arms alongside body

Lean forward until shoulders are over or past wrists

Feet on a bench or bar — elevated

Feet on a bench or bar — elevated

Rings set just off the floor

Lean forward slightly for more chest, upright for more tricep

Start in ring support position — arms alongside body

Bar sits across the lower chest at the top

Feet on a bench or bar — elevated

Thumbs and index fingers touch — forming a diamond

Arms shoulder-width, hands slightly outside chest line