Push Day – Maltese Press & Russian Dips

Arms shoulder-width, hands slightly outside chest line

Hold tuck planche position throughout the movement

Arms extended horizontally — straight at shoulder height

Hips high — body forms inverted V

Bar sits across the lower chest at the top

Hands wider than shoulder-width

Hold the top of a ring dip or push-up

Standard dip position to start

Standard ring dip movement pattern

Rings set just off the floor

Lean forward until shoulders are over or past wrists

Hips high — body forms inverted V

Thumbs and index fingers touch — forming a diamond

Feet on a bench or bar — elevated

Arms shoulder-width, hands slightly outside chest line