Push Day – HS Push-Ups & Pelicans

Kick up to wall or freestanding

Hold tuck planche position throughout the movement

Arms extended horizontally — straight at shoulder height

Wide grip to start

Hands on bars behind the hips — palms facing back

Lean forward until shoulders are over or past wrists

Start in ring support position (like top of dip)

Hands on a bar or bench — elevated

Hands wider than shoulder-width

Legs parallel to ground

Bar sits across the lower chest at the top

Thumbs and index fingers touch — forming a diamond

Feet on a bench or bar — elevated

Hands on a bar or bench — elevated