Push Day – Iron Cross Pulses & RTO

Hold the top of a ring dip or push-up

Bar sits across the lower chest at the top

Arms extended horizontally — straight at shoulder height

Start in ring support position — arms alongside body

Hands wider than shoulder-width

Arms extended horizontally — straight at shoulder height

Thumbs and index fingers touch — forming a diamond

Arms extended horizontally — straight at shoulder height

Arms extended horizontally — straight at shoulder height

Arms extended horizontally — straight at shoulder height

Bar sits across the lower chest at the top

Thumbs and index fingers touch — forming a diamond

Wide grip to start

Hold the top of a ring dip or push-up

Start in ring support position — arms alongside body

Sit at the top of the dip bars

Thumbs and index fingers touch — forming a diamond

Hold the top of a ring dip or push-up

Legs parallel to ground