Push Day – Planche & Dips

Arms shoulder-width, hands slightly outside chest line

Hold tuck planche position throughout the movement

Lean forward until shoulders are over or past wrists

Lean forward until shoulders are over or past wrists

Legs parallel to ground

Standard ring dip movement pattern

Hips high — body forms inverted V

Arms extended horizontally — straight at shoulder height

Bar sits across the lower chest at the top

Wide grip to start

Hands on bars behind the hips — palms facing back

Hands wider than shoulder-width

Lean forward until shoulders are over or past wrists

Feet on a bench or bar — elevated

Thumbs and index fingers touch — forming a diamond

Start in ring support position — arms alongside body

Start in downward dog — hips high

Bar sits across the lower chest at the top

Hands on a bar or bench — elevated