Push Day – Iron Cross & HS Push-Ups

Hands on bars behind the hips — palms facing back

Lean forward until shoulders are over or past wrists

Kick up to wall or freestanding

Thumbs and index fingers touch — forming a diamond

Arms extended horizontally — straight at shoulder height

Hips high — body forms inverted V

Hands wider than shoulder-width

Bar sits across the lower chest at the top

Feet on a bench or bar — elevated

Start in downward dog — hips high

Explosive push — generate enough height to clap

Bar sits across the lower chest at the top

Rings set just off the floor

Thumbs and index fingers touch — forming a diamond

Rehearse the position slowly before loading volume

Bar sits across the lower chest at the top