Let me know how it goes with the rings

Checked out your blog too, pretty cool stuff.

…buying rings this weekend!

In my opinion, you’ll need to work on 3 muscles that are directly related to the adduction of the arm needed to execute the iron-cross.

First and most important is latissimus dorsii (great dorsal… not sure if it’s the right translation).
Second: Pectoralis major: Great pecs.
Third: Teres major: (In french, in the old nomenclature, we would have called it Great round muscle, or something like that)

As stabilisation, you’ll need: pretty much all abs, Serratus anterior (which inhibits the upward translation of the scapula), and I think also pretty much all muscles from the rotator cuff.

But that’s not all, you have to train them specifically and also try to use them in muscular chains. Surely Romaniello knows something about that. Next, and foremost, is working those muscles in isometric contraction.

Then, if you want a little tool for the better working of those muscles, let me tell you about a principle I just learned in Biomechanics courses. First there are two great kings of muscles: tonic and phasic muscles. Tonics are usually very… tonic, so it’s usually of very little importance to build them. Usually, what they need is a good stretch and release. Those muscles are made to contract for a long time with no so big loads. It’s the contrary for phasic muscles which are made for supporting heavy loads, but don’t try to use them for more than 2 minutes xD.
A good tip for training is to know that tonic muscles inhibit some of the phasic ones.
For example, if Illiopsoas muscles are too tonic, then they will inhibit the good function of abs and gluteal muscles (buttocks). Then, illiopsoas needs a goooood stretch, and even better they need some kind of release. (An osteopath might help you at doing so)

Unfortunately for you, pecs and great dorsal are both tonic! This is also probably why this move is so hard to accomplish. Also, Serratus anterior muscle (which you need to stabilize iron cross) is inhibited by hypertonicity of the great dorsal muscle. Which means you’ll need to strengthen your great dorsal in isometric, but you’ll also need to stretch it correctly.

Same principle applies to those muscles:
Great pec inhibits rhomboïd muscles (which you’ll also need a lot for Iron Cross, they are responsible for the translation of the scapula towards the spine)

Illiac and psoas muscles inhibit abs and buttocks

Superior trapeze inhibits the middle and inferior trapeze (and works in chain with the psoas)

Any antagonist hypertonic muscle can inhibit the agonist phasic muscle.

I put quite a lot of detail, but I know, bro, that you’ll need quite a bit of support to accomplish this. You can ask me for additionnal tips: for example to actually stretch those muscles.