Instructions

1

Stand with feet shoulder-width apart, knees slightly bent, core engaged, and body upright in a neutral standing position.

2

Extend both arms out to the sides at shoulder height with palms facing forward or slightly downward, preparing for the horizontal adduction movement.

3

Slowly open the arms outward and backward, extending them as far as comfortable while maintaining control, feeling a stretch across the chest and anterior shoulders.

4

Powerfully bring both arms forward and across the body in a hugging motion, contracting the chest muscles, then return to the starting position with arms extended at shoulder height.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Serratus Anterior, Triceps

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Arm Double Crossover because it challenges the Pectoralis Major through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Chest region.

Benefits

Improves overall Chest stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Exercise Variations

Dumbbell Arm Double Crossover
Cable Arm Double Crossover
Banded Arm Double Crossover

Beginner Tips

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

Arm Double Crossover