Push Day – Pain +2 RTO & Ring Dips

Rings set just off the floor

Lean forward slightly for more chest, upright for more tricep

Feet on a bench or bar — elevated

Thumbs and index fingers touch — forming a diamond

Bar sits across the lower chest at the top

Arms shoulder-width, hands slightly outside chest line

Lean forward slightly for more chest, upright for more tricep

Maintain a tight hollow body through the full rep

Lean forward slightly for more chest, upright for more tricep

Lean forward slightly for more chest, upright for more tricep

Start in dip support position

Thumbs and index fingers touch — forming a diamond