Push Day – Planche Leans & Clap Declines

Arms shoulder-width, hands slightly outside chest line

Lean forward until shoulders are over or past wrists

Lean forward until shoulders are over or past wrists

Bar sits across the lower chest at the top

Explosive push — generate enough height to clap

Standard ring dip movement pattern

Thumbs and index fingers touch — forming a diamond

Hips high — body forms inverted V

Hands on bars behind the hips — palms facing back

Lean forward until shoulders are over or past wrists

Explosive push — generate enough height to clap

Start in ring support position — arms alongside body

Hips high — body forms inverted V

Rings set just off the floor

Thumbs and index fingers touch — forming a diamond

Lean forward until shoulders are over or past wrists

Bar sits across the lower chest at the top

Feet on a bench or bar — elevated

Arms shoulder-width, hands slightly outside chest line

Arms shoulder-width, hands slightly outside chest line