Push Day – SBars, Iron Cross & Volume

Bar sits across the lower chest at the top

Standard ring dip movement pattern

Bar sits across the lower chest at the top

Feet on a bench or bar — elevated

Thumbs and index fingers touch — forming a diamond

False grip helps on rings; overhand on bar

Arms extended horizontally — straight at shoulder height

Arms extended horizontally — straight at shoulder height

Start in ring support position — arms alongside body

Hands wider than shoulder-width

Lean forward slightly for more chest, upright for more tricep

Lean forward slightly for more chest, upright for more tricep

Arms extended horizontally — straight at shoulder height

Feet on a bench or bar — elevated

Explosive push — generate enough height to clap

Hands wider than shoulder-width

Start in ring support position — arms alongside body

Lean forward slightly for more chest, upright for more tricep

Arms extended horizontally — straight at shoulder height

Thumbs and index fingers touch — forming a diamond