Strength Training 205: Perform the iron cross on the rings
If you have the correct genetics, body type, technique, and determination, you'll be able to perform the IC. Try including this into your training program:
1. Cable crossover machine: Use the upper grips. Standing perfectly vertical, with your arms as straight as possible, slowly pull your arms down to your body, then slowly raise to the start position again. Your body should be in the same plane as the cable movement. Slowly = no momentum. Start with 3-4 sets. You can play around with the reps. I'd stick around 8-10.
Note: As your strength increases, you will reach a point in time where you are actually too strong to continue to use this exercise in the method described above. Why? This is what happens: You will find that instead of pulling the weight down, you will be lifting your body off the ground! This is one reason why I cannot perform tricep cable pushdowns when my triceps are fresh. When you reach this point, you need to train on a real set of rings. This is where strength and technique come together.
2. Real ring training: Perform a couple very light warm ups on the cable crossover machine (see above). Then perform only one set of negatives on the rings. Perform as many reps as possible. Work your way up to 8-10 reps, over time. Eventually, you will get your strength and technique down to where you will be able to hold the position. Remember, only perform one set on the rings. Then do 2-3 sets on the cable crossover machine as described above. Your muscles should be pretty spent before hitting the cable crossover machine. This will prevent you from lifting your body off the ground. If you find that you are lifting your body off the ground, perform two sets on the rings, then 1-2 more sets on the cable crossover machine.