1. Archer Dip
REPS: 6 SETS: 3
COACH SAYS: “Use this move to develop your straight-arm and chest strength,” says Wild Training’s James Griffiths. “It’s a foundational exercise for building up to the more advanced ‘Iron Cross’.”
• Start in a stable support position above the rings.
• Keep one palm facing your body, then perform a dip.
• Focus on keeping your elbow close to your side throughout the move.
• Push the opposite arm out to the side, keeping it straight, but with a soft elbow.
• Keep your lats engaged by pushing your armpits down to your hips.
2. Ring Dip
REPS: 10 SETS: 3
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