Push Day – Maltese & One-Arm Pikes

Arms extended horizontally — straight at shoulder height

Hold tuck planche position throughout the movement

Hips high — body forms inverted V

Bar sits across the lower chest at the top

Wide grip to start

Hold the top of a ring dip or push-up

Hips high — body forms inverted V

Bar sits across the lower chest at the top

Start in ring support position — arms alongside body

Explosive push — generate enough height to clap

Start in dip support position

Rehearse the position slowly before loading volume

Thumbs and index fingers touch — forming a diamond

Rings set just off the floor

Thumbs and index fingers touch — forming a diamond

Bar sits across the lower chest at the top

Hips high — body forms inverted V

Start in dip support position

Arms shoulder-width, hands slightly outside chest line