Chair Seated Arm Crossover
Improve posture and flexibility with the Chair Seated Arm Cross-Over! A simple exercise to stretch your chest and shoulders.
The Chair Seated Arm Crossover mainly works the chest, with help from the back and traps. You'll need: chair.
Required Equipment
Chair Seated Arm Crossover Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Lower Chest (pectoralis minor)
Secondary
Boxer Muscle (serratus anterior); Mid Traps (trapezius, middle fibers)
Chair Seated Arm Crossover Variations and Alternatives
How to do the Chair Seated Arm Crossover
Starting Position:
Sit in a chair with your back straight and feet flat on the floor, hip-width apart.
Keep your arms extended straight out to the sides at shoulder height, parallel to the floor.
Movement Instructions:
Inhale and slowly bring your arms in front of your chest and cross them over each other. Your left arm should cross over your right arm.
Hold this position for a moment, feeling the stretch in your chest and shoulders.
Exhale and slowly return your arms to the starting position, extending them back out to the sides.
Repeat the movement, crossing your arms in the opposite direction (right arm over left) on the next repetition.
Continue alternating for a desired number of repetitions (e.g., 10-15 reps).
Tips:
Ensure your posture remains upright throughout the exercise.
Move smoothly and control the motion to avoid any sudden jerks.
Focus on breathing steadily with each repetition.
Completion:
Once finished, sit back and relax your arms at your sides.
Chair Seated Arm Crossover FAQs
What muscles does the Chair Seated Arm Crossover work?
The Chair Seated Arm Crossover mainly works the chest, with help from the back and traps. The main muscles are the pectoralis major and pectoralis minor.
What equipment do you need for the Chair Seated Arm Crossover?
Chair.
What workout day should the Chair Seated Arm Crossover go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Seated Arm Crossover variations and alternatives?
Similar exercises include the Double-Arm Crossover, Arm Crossover, Arm Chest & Crossover and Shoulder Arm-Forward & Cross-Over Rotation.
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