Arm Chest & Crossover
Stretch your chest and shoulders with the Arm Cross-Over! Improve flexibility & relieve tension. Simple, effective, and easy to do anywhere.
The Arm Chest & Crossover mainly works the chest, with help from the shoulders and biceps. No equipment needed: it uses just your bodyweight.
Arm Chest & Crossover Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Arm Chest & Crossover Variations and Alternatives
How to do the Arm Chest & Crossover
The Arm Crossover Chest Out stretch is designed to target the pectoral muscles and the anterior deltoids of the shoulders.
Stand upright with your feet shoulder-width apart for balance.
Begin by extending both arms straight out to your sides at shoulder height.
Cross your arms in front of your body, alternating which arm is on top each time.
As your arms cross, try to bring them as close to one another as possible, allowing for a good stretch across the chest and shoulder region.
Hold the arms crossed for a moment, feeling the stretch in your pectorals and anterior deltoids.
Release the position and extend your arms back to the sides.
Continue the movement, crossing the opposite arm on top to ensure an even stretch on both sides.
To maximize the benefits of the stretch, keep your movements slow and controlled, focusing on the stretch in your chest as your arms cross over each other. You can increase the stretch by gently pulling your arms in closer to your chest. Perform this stretch for a specified period, such as 30 seconds to a minute, or for a set number of repetitions. Remember to breathe evenly throughout the exercise.
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Arm Chest & Crossover FAQs
What muscles does the Arm Chest & Crossover work?
The Arm Chest & 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 Chest & Crossover?
None. The Arm Chest & Crossover is a bodyweight exercise, so you can do it anywhere.
What workout day should the Arm Chest & Crossover go on?
It belongs on push day in a push/pull/legs routine.
What are some Arm Chest & Crossover variations and alternatives?
Similar exercises include the Shoulder Stretch Version IV, Double-Arm Crossover, Arm Crossover and Chest & Back Hug Stretch.
Training calculators
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