Chest Cross-Over Pulse
Tone your chest anywhere with this simple pulsing exercise. No equipment needed!
The Chest Cross-Over Pulse mainly works the chest, with help from the shoulders and biceps. No equipment needed: it uses just your bodyweight.
Chest Cross-Over Pulse Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Chest Cross-Over Pulse Variations and Alternatives
How to do the Chest Cross-Over Pulse
Stand with your feet shoulder-width apart, arms extended out to your sides at shoulder height.
Cross your arms in front of your chest, alternating which arm goes on top with each cross.
As you cross your arms, create a pulsing motion by quickly opening and closing your arms, maintaining a slight bend in your elbows throughout the movement.
Ensure that the motion is controlled and focus on contracting your chest muscles each time your arms cross.
Continue to perform this movement, pulsing your arms open and closed for a set number of repetitions or time period.
Remain standing straight with your core engaged to provide stability throughout the exercise.
Breathe rhythmically during the exercise, exhaling as you cross your arms in front of your chest, and inhaling as you open them.
After completing a set, rest for a short period before starting the next set.
Remember to perform the movements controlled and avoid using momentum to swing the arms. Keep the intensity on the chest muscles by pulsing with purpose.
---
Chest Cross-Over Pulse FAQs
What muscles does the Chest Cross-Over Pulse work?
The Chest Cross-Over Pulse 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 Chest Cross-Over Pulse?
None. The Chest Cross-Over Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Chest Cross-Over Pulse go on?
It belongs on push day in a push/pull/legs routine.
What are some Chest Cross-Over Pulse variations and alternatives?
Similar exercises include the Double-Arm Crossover, Arm Crossover, Arm Chest & Crossover and Bodyweight Standing Triple Pec Dec Pulse.
Training calculators
Work out the numbers behind your training before your next session.