Iron Cross — Bodyweight Variation
Bodyweight version of the Iron Cross. Same target muscle (shoulders) with a different equipment requirement.
Substitution plate
Iron Cross keeps the shoulders pattern at THIN docs (2 chars); this page only changes the implement to Bodyweight.
Parent exercise
Iron Cross
canonical record
Primary muscle
Shoulders
trained via parent
Equipment
Bodyweight
this variation
Parent docs
2
low third · 249 BODYONLY
Iron Cross — Bodyweight Variation opens on a thin parent record: only 2 instruction characters, lower third of the 883-substitute catalogue (< 657). Treat the BODYONLY page as a pointer, not a standalone how-to.
This BODYONLY substitute sits in the lower third of the 883-page catalogue by parent instruction mass (< 657 chars). Short parents are intentional catalogue stubs; open the parent only for orientation, then judge the swap visually.
BODYONLY swap on Iron Cross (PUSH · THIN · depth)
One of 249 Bodyweight substitutes on PlainExercise. Parent Iron Cross is shoulders · dumbbell · intermediate with 2 instruction characters (THIN, low corpus band). Use this page when bodyweight is what you have; open the parent for the step list.
Educational catalogue only, not medical or personal-training advice.
Parent exercise · THIN
Parent docs are thin (2 chars). Use Iron Cross as orientation, then judge the BODYONLY pattern live before loading volume.
Safety notes · BODYONLY · PUSH/COMPOUND
Bodyweight removes external load. Match the PUSH shoulders pattern only when joint angles and stability demand still fit the programmed stimulus. Read the Compound vs isolation guide before programming the swap.
Read with Iron Cross — Bodyweight Variation
Nearest BODYONLY cohort peers by parent documentation depth (THIN · PUSH/COMPOUND · MID), plus parent and guide.
Push Press — Bodyweight Variation
BODYONLY swap on Push Press (shoulders). Parent docs 2 chars · Δ0 vs this THIN parent.
Face Pull — Bodyweight Variation
BODYONLY swap on Face Pull (shoulders). Parent docs 187 chars · Δ185 vs this THIN parent.
Leverage Deadlift — Bodyweight Variation
BODYONLY swap on Leverage Deadlift (quadriceps). Parent docs 323 chars · Δ321 vs this THIN parent.
Dumbbell Incline Row — Bodyweight Variation
BODYONLY swap on Dumbbell Incline Row (middle back). Parent docs 337 chars · Δ335 vs this THIN parent.
Power Clean — Bodyweight Variation
DEEP pole in the BODYONLY cohort, parent Power Clean at 3264 instruction chars.
Iron Cross — Kettlebell Variation
Same parent pattern, KB implement, sibling swap off Iron Cross.
Iron Cross
Canonical parent (DB · PUSH · COMPOUND). Steps and muscle map live here, this page is the BODYONLY substitute only.
Compound vs isolation
Guide drill for a BODYONLY · MID · THIN substitute, how to judge whether the force profile still transfers.