Arm Crossover
Loosen tight shoulders & chest! This simple stretch increases flexibility and reduces muscle tension. Do it anywhere!
The Arm Crossover mainly works the chest, with help from the shoulders and biceps. No equipment needed: it uses just your bodyweight.
Arm Crossover Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Arm Crossover Variations and Alternatives
How to do the Arm Crossover
Start by standing with your feet shoulder-width apart and your arms extended to the sides at shoulder height.
Swiftly bring your arms across the front of your body, with one arm overlapping the other in front of you, as seen in the second and fourth images.
Gently pull the arm that is on top, using the other arm, to deepen the stretch across your chest and shoulder. Make sure you maintain a slight bend in your elbows.
Hold the stretch for 10-30 seconds before releasing.
Reverse the arm positions (switching the top and bottom arms) and repeat the stretch for the same duration.
Repeat this stretch for the desired number of reps and sets, making sure to alternate the top and bottom arm each time to stretch both sides equally.
This stretch is particularly beneficial for warming up before upper-body exercises or as a cooldown to help improve flexibility and decrease muscle tension in the chest and shoulders. Always perform the stretch in a controlled manner, without bouncing or jerky movements.
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Arm Crossover FAQs
What muscles does the Arm Crossover work?
The Arm Crossover mainly works the chest, with help from the shoulders and biceps. The main muscles are the pectoralis major.
What equipment do you need for the Arm Crossover?
None. The Arm Crossover is a bodyweight exercise, so you can do it anywhere.
What workout day should the Arm Crossover go on?
It belongs on push day in a push/pull/legs routine.
What are some Arm Crossover variations and alternatives?
Similar exercises include the Shoulder Stretch Version IV, Double-Arm Crossover, Arm Chest & Crossover and Criss-Cross Upper-Chest Raise.
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