Iron Cross Progression

Technique

How to perform Iron Cross Progression

1. Begin in a controlled support on ordinary rings, with your elbows straight and the rings beside your hips.
2. Keep your body upright as you move your hands outward and lower between the rings.
3. Stop at a partial-cross angle from which you can return without bending your elbows or swinging.
4. Draw the rings inward toward your sides to raise your body back into support.
5. Reset your straight body and shoulder position before the next repetition.
6. Use a shallower arc if you cannot maintain the same controlled outward-and-return motion; reaching a full horizontal cross is not required in this progression.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Latissimus Dorsi, Pectoralis Major Clavicular Head, Teres Major.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.