Instructions

1

Stand with feet shoulder-width apart, knees slightly bent, core engaged. Maintain neutral spine with shoulders relaxed and chest lifted.

2

Extend both arms out to the sides at shoulder height with slight elbow bend (approximately 10-15 degrees). Palms face forward or slightly upward.

3

Slowly bring both arms forward in a controlled arc, allowing chest muscles to stretch as arms move backward to the starting position. Maintain arm height at shoulder level throughout the movement.

4

Powerfully contract chest muscles to bring both arms forward in a wide arc motion, bringing hands together in front of chest at mid-line. Squeeze chest muscles at the peak contraction before returning to starting position with control.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Clavicle Head of Pectoralis Minor, Serratus Anterior

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Focusing on the Arm Crossover allows you to target the Pectoralis Major with precision. As a foundational Strength, Stretching exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Shoulders stability and proprioception during heavy loads.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

If you feel this primarily in your joints rather than the Pectoralis Major, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Clavicle Head of Pectoralis Minor, Serratus Anterior to maintain control of the Body weight.

Exercise Variations

Dumbbell Arm Crossover
Cable Arm Crossover
Banded Arm Crossover

Beginner Tips

If you are new to the Arm Crossover , focus on mastering the movement pattern with zero weight before adding Body weight.

Arm Crossover