Push Day – Planche & Ring Dips

Hands on bars behind the hips — palms facing back

Full arm extension — no elbow bend

Standard ring dip movement pattern

Lean forward until shoulders are over or past wrists

Thumbs and index fingers touch — forming a diamond

Arms shoulder-width, hands slightly outside chest line

Explosive push — generate enough height to clap

Bar sits across the lower chest at the top

Wide grip to start

Arms shoulder-width, hands slightly outside chest line

Thumbs and index fingers touch — forming a diamond

Hips high — body forms inverted V

Bar sits across the lower chest at the top

Start in ring support position (like top of dip)

Lean forward slightly for more chest, upright for more tricep

Lean forward slightly for more chest, upright for more tricep

Rings set just off the floor

Lean forward until shoulders are over or past wrists