Inverted Cross

Technique

How to perform Inverted Cross

1. Grip the rings with a false grip and press into a straight-arm planche, leaning forward with elbows locked and rings turned slightly out.
2. Engage your core and glutes, then begin pressing your hips upward while allowing the rings to drift outward as your body rotates toward inverted.
3. Continue pressing until your torso is vertical and your legs point straight toward the ceiling, keeping the rings moving outward in a controlled arc.
4. Stop when your arms form a straight horizontal line from ring to ring, body fully inverted and parallel to the floor in the inverted cross position.
5. Hold the inverted cross for the prescribed duration, maintaining shoulder depression, straight elbows, and full-body tension.
6. Reverse the motion under control to return to the straight-arm planche or lower to the floor, then repeat for the prescribed repetitions.

Recommended external demonstration

Watch Inverted Cross

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.