Push
Push
Iron Cross Hold
Elite
Level 98/100
The iron cross is one of the most iconic elements in men's artistic gymnastics: a static rings hold with arms fully extended horizontally to the sides, body hanging vertical, muscles under extreme tension to keep from collapsing.
LevelMaximum elite
Sets3-5 × 3-10 sec hold
Rest3-4 min
EquipmentRings
Demand
Possibly the most demanding shoulder-and-chest strength skill in calisthenics. Lateral and anterior delts, pecs, lats, and biceps all work under extreme isometric load.
Required progression
Years of training. Path: band-assisted iron cross → low rings (feet touching) → full iron cross.
Execution
From a hang with arms extended downward, press the rings out to the sides while lowering until the arms are fully horizontal. Hold as long as possible with a completely rigid body.
Note
Even a clean 1-2 second iron cross is considered an extraordinary achievement.
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