Push Day – Planche & Handstand Focus

Full arm extension — no elbow bend

Full arm extension — no elbow bend

Hands on bars behind the hips — palms facing back

Lean forward until shoulders are over or past wrists

Wide grip to start

Kick up to wall — face toward or away depending on preference

Start in ring support position — arms alongside body

Explosive push — generate enough height to clap

Rings set just off the floor

Thumbs and index fingers touch — forming a diamond

Hips high — body forms inverted V

Bar sits across the lower chest at the top

Hands wider than shoulder-width

Hips high — body forms inverted V

Kick up to wall and find balance

Maintain a tight hollow body through the full rep

Standard push-up position

Rehearse the position slowly before loading volume