Iron Cross

Introduction

Elite figure: arms spread in cross on rings, body vertical, requiring superhuman strength.

Anatomy and Muscles Worked

• Primary muscles: pectorals, biceps, shoulders (elite)

Step-by-Step Instructions

1. Hanging on rings, spread arms into a cross.
2. Keep body vertical, arms horizontal.
3. Control every second.

Recommended Sets and Reps

• Hold for a few seconds (ultimate goal)

Common Mistakes

• Sloppy technique: always prioritize movement quality.
• Progressing too fast without mastering form.

Safety

Elite exercise. Years of preparation needed. Extreme injury risk without adequate progression.

Variations

• Easier versions for beginners
• Advanced versions for progression

Target Audience

Practitioners of all levels with adapted progression.