Step by step instructions, muscle activation and variants for the Ring Maltese Cross.
The ring maltese cross is an elite-level gymnastics static hold in which the body is suspended horizontally with arms extended straight out to the sides on gymnastic rings. It demands extraordinary chest, shoulder, and core strength and represents one of the most difficult bodyweight holds in existence.
Common mistakes content is coming soon.
The Ring Maltese Cross is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.