Instructions

1

Stand with feet shoulder-width apart, knees slightly bent, maintaining neutral spine and upright posture with core engaged throughout the movement.

2

Position both arms at chest level with elbows bent approximately 90 degrees, fists clenched in front of torso. This is the ready position for horizontal adduction.

3

Slowly separate the arms by moving them outward and backward in a controlled arc, allowing chest muscles to lengthen. Keep elbows at approximately shoulder height with slight bend maintained.

4

Drive the arms back to center using chest muscles to adduct the shoulders horizontally, bringing fists together in front of chest. Squeeze the chest muscles at the peak contraction before repeating.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Serratus Anterior, Triceps

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Focusing on the Push and Arms 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.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.
Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.

Muscle Anatomy

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

Exercise Variations

Dumbbell Push and Arms Crossover
Cable Push and Arms Crossover
Banded Push and Arms Crossover

Push and Arms Crossover