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Strength Training · Gymnastics

Iron Cross

The Iron Cross is an advanced gymnastics rings hold with your arms straight out to the sides and your body upright. It develops chest, back, and straight-arm shoulder strength.

Higher injury risk. Read the safety notes before adding weight.

  • Advanced
  • Higher injury risk
  • Rest 3 min
Video by gymnastics forza on YouTube

How to do it

  1. Grasp the rings beside your hips with your palms facing inward while standing on a stable platform.
  2. Press into an upright support above the rings, with straight arms and your feet clear of the platform.
  3. Lower your body slowly as your arms open sideways until your hands reach shoulder height.
  4. Hold this position with your elbows straight and your body vertical.
  5. Return to the upright support with assistance.
  6. Step back onto the platform.

Form cues

  • Keep your ribs over your pelvis.
  • Squeeze your legs together.
  • Keep breathing through the hold.

Common mistakes

  • Bending your elbowsIncrease assistance until you can maintain straight arms without forcing your elbows backward.
  • Shoulders rolling forwardUse a shallower lowering range that lets you keep your chest open.
  • Swinging into positionLet the rings settle completely in the starting support before lowering.

Safety

The long, straight-arm leverage places substantial stress on your shoulders, biceps tendons, and elbows, especially with sudden loading or fatigue. Losing your grip or control can also cause a fall.

  • Inspect the anchors, straps, and rings; use low rings over a landing mat with a secured platform.
  • Use qualified hands-on supervision and assistance for unfamiliar attempts, including the return to support.
  • Build up through assisted holds gradually rather than testing an unsupported cross.
  • End the attempt immediately if you feel pain or can no longer control the position.

If you have shoulder, elbow, or biceps tendon symptoms or a previous injury in these areas, get advice from a physiotherapist or doctor before attempting this hold.

Muscles worked

Front
Back

Primary muscles

  • Chest
  • Lats

Secondary muscles

  • Biceps
  • Front Delts

Equipment

  • Gymnastics Landing Mat
  • Gymnastics Rings
  • Resistance Band (optional)
  • Spotting Platform (optional)

Sets and reps

Sets
3–4
Target
3–5 seconds
Rest
3 min

This prescription is for prepared rings athletes using enough assistance to finish each hold before form deteriorates.