Push Day – Ring Flys & Dropset Finisher

Hands on bars behind the hips — palms facing back

Hips high — body forms inverted V

Rings set just off the floor

Sit at the top of the dip bars

Start in ring support position — arms alongside body

Wide grip to start

Rehearse the position slowly before loading volume

Feet on a bench or bar — elevated

Bar sits across the lower chest at the top

Hips high — body forms inverted V

Start in ring support position — arms alongside body

Rings set just off the floor

Thumbs and index fingers touch — forming a diamond

Hold tuck planche position throughout the movement

Arms shoulder-width, hands slightly outside chest line

Feet on a bench or bar — elevated

Hips high — body forms inverted V

Thumbs and index fingers touch — forming a diamond

Arms extended horizontally — straight at shoulder height

Hands wider than shoulder-width

Arms shoulder-width, hands slightly outside chest line

Thumbs and index fingers touch — forming a diamond

Arms shoulder-width, hands slightly outside chest line