Ring Maltese Cross

Muscles worked

Setup

1. Adjust the rings to shoulder height or slightly lower for safety.
2. Grip the rings firmly with a neutral grip, ensuring your wrists are straight and supported.
3. Begin in a support hold or a tucked planche position to prepare for the transition.
4. Lean your weight forward, shifting your center of gravity over your hands.

How to do it

1. Lower your torso toward the floor while simultaneously spreading your arms out to the sides and slightly back toward your hips.
2. Lock your elbows completely and rotate your inner elbows forward to engage the biceps and stabilize the joint.
3. Extend your legs fully into a hollow body position, keeping your body perfectly parallel to the ground.
4. Maintain the hold for the desired duration, taking shallow, controlled breaths to keep the core braced.

Form checklist

• Keep elbows fully locked out with zero flexion.
• Maintain scapular protraction (pushing through the shoulders) and a slight hollow body.
• Ensure the arms are level with the torso, not drifting above the plane of the body.
• Keep the legs squeezed together and toes pointed to maintain full-body tension.

Pro tips

• Actively 'pull' the rings toward your hips while pushing down to maximize lat and lower-chest recruitment.
• Focus on external shoulder rotation to protect the bicep tendons and increase stability.
• Use a false grip if you find it helps with the leverage, though a standard firm grip is more common for the Maltese.

Make it harder

• Incorporate a weighted vest to increase the resistance against the shoulders.
• Perform 'Maltese Presses' by moving from a Maltese hold back up into a Planche or Support Hold.

Frequently asked

What muscles does the ring maltese cross work?

The ring maltese cross primarily targets the lats, pectorals, and trapezius, and also works the abs, biceps, deltoids, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the ring maltese cross?

The ring maltese cross uses suspension trainer.

Is the ring maltese cross good for beginners?

The ring maltese cross is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Battling Ropes High WavesIntermediate · lats, pectorals, and trapezius
• Bodyweight Kneeling Push-Up RowBeginner · lats, pectorals, and trapezius
• Bodyweight Standing Around World Wall SupportedBeginner · lats, pectorals, and trapezius