Iron Cross Progression

Technique

How to perform Iron Cross Progression

1. Begin in a straight-arm support on the rings with your elbows locked and the rings held beside your hips.
2. Brace your core, keep your body upright, and press your shoulders down away from your ears.
3. Slowly move the rings outward as you lower your body between them with straight elbows.
4. Stop at the deepest position you can control while maintaining full-body tension.
5. Pull the rings inward to return to the upright support position.
6. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.