Push Day – Planche Leans & Iron Cross Negs

Arms shoulder-width, hands slightly outside chest line

Lean forward until shoulders are over or past wrists

Arms shoulder-width, hands slightly outside chest line

Full arm extension — no elbow bend

Full arm extension — no elbow bend

Hands on bars behind the hips — palms facing back

Rings set just off the floor

Lean forward slightly for more chest, upright for more tricep

Feet on a bench or bar — elevated

Lean forward until shoulders are over or past wrists

Arms shoulder-width, hands slightly outside chest line

Arms extended horizontally — straight at shoulder height

Start in ring support position — arms alongside body

Thumbs and index fingers touch — forming a diamond

Lean forward slightly for more chest, upright for more tricep