Inverted Cross

Recommended external demonstration

Watch Inverted Cross

Rings Inverted Iron Cross + Maltese + Iron Cross

Technique

How to perform Inverted Cross

1. Begin from an established controlled straight-arm inverted support on the rings, with your body vertical and legs together.
2. Move the rings outward and lower your shoulders toward ring height while keeping your elbows straight.
3. Settle into the cross with both arms extending sideways in a horizontal line and your head below your shoulders.
4. Keep your torso and legs vertical rather than parallel to the floor, maintaining active shoulder support and a straight body.
5. Hold the position for the planned duration without bending your elbows or allowing your body to sag.
6. Use a controlled exit that you have already established; the exercise does not require a repeated planche-to-cross combination.

Programming relevance

Muscles involved

Primary targets: Medial Deltoid, Anterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.