Push Day – Iron Cross & Ring Flys

Arms shoulder-width, hands slightly outside chest line

Arms extended horizontally — straight at shoulder height

Wide grip to start

Start in ring support position — arms alongside body

Standard ring dip movement pattern

Arms extended horizontally — straight at shoulder height

Feet on a bench or bar — elevated

Hold the top of a ring dip or push-up

Thumbs and index fingers touch — forming a diamond

Hands on bars behind the hips — palms facing back

Arms extended horizontally — straight at shoulder height

Bar sits across the lower chest at the top

Arms extended horizontally — straight at shoulder height

Hips high — body forms inverted V

Start in ring support position — arms alongside body

Arms extended horizontally — straight at shoulder height

Feet on a bench or bar — elevated

Bar sits across the lower chest at the top

Thumbs and index fingers touch — forming a diamond