Push Day – RTO & Bulgarian Dips

Standard ring dip movement pattern

Hands on bars behind the hips — palms facing back

Wide grip to start

Kick up to wall or freestanding

Lean forward until shoulders are over or past wrists

Thumbs and index fingers touch — forming a diamond

Feet on a bench or bar — elevated

Bar sits across the lower chest at the top

Start in ring support position — arms alongside body

Hips high — body forms inverted V

Hands on bars behind the hips — palms facing back

Start in dip support position

Thumbs and index fingers touch — forming a diamond

Feet on a bench or bar — elevated

Arms shoulder-width, hands slightly outside chest line

Bar sits across the lower chest at the top

Start in ring support position — arms alongside body

Sit at the top of the dip bars

Hips high — body forms inverted V

Start in ring support hold