Push Day – Pain +2 Format

Full arm extension — no elbow bend

Wide grip to start

Bar sits across the lower chest at the top

Hands on bars behind the hips — palms facing back

Arms extended horizontally — straight at shoulder height

Start in ring support position — arms alongside body

Lean forward slightly for more chest, upright for more tricep

Thumbs and index fingers touch — forming a diamond

Wide grip to start

Start in ring support position — arms alongside body