Push Day – Slow & Controlled + Fast

Rings set just off the floor

Lean forward until shoulders are over or past wrists

Hands on bars behind the hips — palms facing back

Sit at the top of the dip bars

Hips high — body forms inverted V

Wide grip to start

Arms shoulder-width, hands slightly outside chest line

Explosive push — generate enough height to clap

Feet on a bench or bar — elevated

Bar sits across the lower chest at the top

Start in downward dog — hips high

Start in dip support position

Hands wider than shoulder-width

Bar sits across the lower chest at the top