Lying Arm Crossover
Stretch & open your chest with Lying Arm Crossovers! Improve flexibility & posture with this simple, effective exercise.
The Lying Arm Crossover mainly works the chest, with help from the back. No equipment needed: it uses just your bodyweight.
Lying Arm Crossover Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Boxer Muscle (serratus anterior); Lats (latissimus dorsi)
Lying Arm Crossover Variations and Alternatives
How to do the Lying Arm Crossover
Lying Arm Crossover Chest Exercise Instructions
Positioning
Lie flat on your back on a comfortable, flat surface (like an exercise mat).
Extend your legs straight out in front of you, keeping them together.
Extend your arms straight out to the sides at shoulder height, palms facing up.
Movement
Inhale and engage your core muscles to stabilize your body.
As you exhale, slowly lift one arm up towards the ceiling, keeping it straight.
Gently cross the raised arm over your body towards the opposite side, allowing your shoulder to rotate slightly.
Hold this position for a moment, feeling the stretch in your chest and shoulder.
Inhale and bring your raised arm back to the starting position.
Repeat the movement with the opposite arm.
Alternate between arms for the desired number of repetitions, typically 8-12 per side.
Tips
Keep your feet planted on the ground to ensure stability.
Focus on controlled movements rather than speed to avoid straining your muscles.
Maintain a neutral spine and relaxed neck throughout the exercise.
Lying Arm Crossover FAQs
What muscles does the Lying Arm Crossover work?
The Lying Arm Crossover mainly works the chest, with help from the back. The main muscles are the pectoralis major.
What equipment do you need for the Lying Arm Crossover?
None. The Lying Arm Crossover is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Arm Crossover go on?
It belongs on push day in a push/pull/legs routine.
What are some Lying Arm Crossover variations and alternatives?
Similar exercises include the Double-Arm Crossover, Arm Crossover, Arm Chest & Crossover and Lying Assisted Straight-Arm Stretch.
Training calculators
Work out the numbers behind your training before your next session.