Maltese
An extremely advanced hold combining planche with iron cross. Body horizontal with arms extended on rings.
Short answer
Maltese: an elite-level bodyweight exercise for the chest, shoulders and lats. You need gymnastic rings. A typical target: 2-5 seconds.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Achieve both planche and cross first.
From cross, lean forward.
Maintain horizontal body.
Arms stay extended.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the maltese work?
The body is held horizontal with the arms out to the sides, which combines the adduction demand of an iron cross with the horizontal-lever demand of a planche. The chest and anterior deltoids work at the limit of what bodyweight training asks of them, the lats stabilise, and the biceps tendons take extreme load. The core and glutes hold the body rigid. It is among the hardest strength holds in gymnastics and is realistically the province of dedicated athletes with years of ring work.
Primary Muscles
Secondary Muscles
How to train it
Hold 2 to 5 seconds. It requires a solid iron cross and a full planche as genuine prerequisites, not aspirations. Training is done almost entirely with band assistance and very low volume, once or twice a week. There is no shortcut and no version of this that is safe to attempt without the underlying base.
If you are stuck
Attempting it without the prerequisites is the fault, and it is not a technical point - it is the reason this element injures people. Build the iron cross and planche first. Arms bending means the load is beyond current strength; increase assistance rather than continuing. Poor body position, usually piking at the hips, makes the hold easier and should be corrected before adding time.
Progressions
Level up your training
Maltese questions
What is the difference between maltese and planche?
Maltese is performed with arms out to the sides (like iron cross position) while planche has arms under the body. Maltese is significantly harder and requires iron cross level shoulder strength.
What are the prerequisites for maltese?
You need a solid full planche and ideally an iron cross. Maltese combines the demands of both skills. It is one of the hardest static holds and takes many years to achieve.
Related Exercises
More Static exercises
Planche
One of the most impressive static holds. Body held horizontal with only hands on the ground and arms straight.
Straddle Planche
A planche variation with legs spread wide, reducing the lever arm. A step before full planche.
Tuck Planche
The first major planche progression with knees tucked to chest. Builds foundational planche strength.
Ready to Practice Maltese?
Find a calisthenics park with rings near you and start training.