Push Day – Planche Progressions + Ring Dips Pain +2

Ease into the stretch — never force the end range

Full arm extension — no elbow bend

Full arm extension — no elbow bend

Lean forward until shoulders are over or past wrists

Kick up to wall or freestanding

Rehearse the position slowly before loading volume

Rehearse the position slowly before loading volume

Hips high — body forms inverted V

Start in ring support hold

Maintain a tight hollow body through the full rep

Bar sits across the lower chest at the top

Thumbs and index fingers touch — forming a diamond

Hips high — body forms inverted V

Rehearse the position slowly before loading volume

Wide grip to start

Hips high — body forms inverted V

Lean forward slightly for more chest, upright for more tricep

Standard push-up position

Thumbs and index fingers touch — forming a diamond