5 levels · Push exercise
The classic rings feat. Build straight-arm strength until you can hold the body between the rings with the arms horizontal.
Open the arms wide and pull them back together — the cross pattern under light load.
View Exercise →Straight-arm horizontal hold facing down. Builds the locked-elbow strength the cross demands.
View Exercise →Let the rings travel out to the sides, then pull back to support without bending the elbows.
View Exercise →Sink from a rings handstand to a cross with the body inverted.
View Exercise →Build a full program with this progression as the main movement, plus antagonists and stabilizers.