Ring Maltese Cross
Ring Maltese Cross Exercise Description
The Ring Maltese Cross (often simply “Maltese”) is an advanced isometric ring strength hold where your body is kept horizontal while the arms are extended out to the sides at roughly shoulder level with elbows straight. It emphasizes high shoulder torque with scapular depression and protraction, a strong hollow-body position, and strict elbow lockout. Primary contributors include the pectoralis major, anterior deltoids, elbow flexors as stabilizers, forearm/wrist musculature for ring control, and the scapular stabilizers (serratus anterior and lower trapezius). The trunk and glutes maintain a rigid, neutral alignment to resist spinal extension. Because of the extreme lever demands on the shoulders and elbows, this skill is appropriate only for athletes with substantial ring strength and precise control. The goal is stillness and alignment, not motion. Performed correctly, the Maltese develops exceptional shoulder stability, straight-arm strength, and whole-body tension using only body weight and a stable set of rings.
- Muscle Groups: Chest, Delts, Pecs, Shoulders
- Target Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Assisting Muscles: Pectoralis Major - Clavicular Head
- Stabilizing Muscles: Biceps Brachii - Long Head, Gluteus Maximus, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Chest, Shoulders
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Horizontal Shoulder Adduction, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Mid Chest
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Ring Maltese Cross Exercise
‘- Set rings on a stable structure and confirm straps and buckles are secure.
– From a solid ring support, turn the rings slightly outward; grip should be firm with wrists neutral.
– Brace into a hollow body: ribs down, slight posterior pelvic tilt, glutes and legs squeezed together, toes pointed or neutral.
– Depress and gently protract the scapulae; avoid shrugging.
– With elbows fully locked, slowly lean forward and abduct the arms to the sides until your body is horizontal.
– Keep shoulders aligned with the rings; maintain straight wrists and consistent ring angle.
– Hold the position without elbow bend or lumbar arching; keep the head neutral and breathe shallowly without losing tension.
– To exit, reverse the lean under control to return to a stable support before lowering.
– Stop if you cannot keep elbow lockout, scapular control, or a rigid hollow body.
Ring Maltese Cross Tips
‘- Confirm rings, straps, and buckles are secure before starting.
– Maintain a firm grip with neutral wrists and a slight outward ring turn.
– Set a strong hollow body by keeping ribs down, pelvis slightly tucked, and legs and glutes squeezed together.
– Depress and gently protract your scapulae, and avoid letting your shoulders shrug up.
– Fully lock your elbows before you start leaning forward and keep them locked throughout the hold.
– Lean forward until your body is horizontal, with arms extended out to the sides at roughly shoulder level.
– Keep shoulders aligned with the rings and maintain straight wrists with a consistent ring angle.
– Hold without bending the elbows or allowing the lower back to arch, and keep your head neutral while breathing shallowly.
– Exit by reversing the lean under control back to a solid support, and stop if you lose elbow lockout, scapular control, or a rigid hollow body.
Ring Maltese Cross Beginner Introduction
The Ring Maltese Cross is an advanced isometric skill on gymnastic rings that places the body parallel to the floor while the arms stretch wide at about shoulder height with straight elbows. It is all about creating a powerful full‑body brace: the chest and shoulders handle huge straight‑arm forces, the arms and forearms steady the rings, and the core and glutes hold the body in a tight, unmoving line. Rather than dynamic swinging or pressing, this move showcases pure static strength and precision.
This position highlights intense shoulder loading with the shoulder blades drawn down and slightly forward around the ribcage, combined with a compact, “hollow” trunk shape that resists any sagging through the lower back. Because the leverage is extremely demanding, it belongs in the realm of highly trained ring athletes who already possess exceptional control and stability. Practiced at a high level, the Maltese becomes a benchmark display of shoulder integrity, straight‑arm power, and unified body tension using only body weight and stable rings.