Push Day – Tuck Planche & Russian Dips

Hold tuck planche position throughout the movement

Kick up to wall or freestanding

Standard ring dip movement pattern

Lean forward until shoulders are over or past wrists

Thumbs and index fingers touch — forming a diamond

Hips high — body forms inverted V

Start in ring support position — arms alongside body

Standard dip position to start

Bar sits across the lower chest at the top

Standard ring dip movement pattern

Thumbs and index fingers touch — forming a diamond

Thumbs and index fingers touch — forming a diamond

Hips high — body forms inverted V

Bar sits across the lower chest at the top

Feet on a bench or bar — elevated

Rings set just off the floor

Start in ring support position — arms alongside body

Arms shoulder-width, hands slightly outside chest line

Standard push-up position

Hips high — body forms inverted V