Arm Crossover

Muscles Arm Crossover Works

Muscles used

• Pecslarge chest muscles covering the front of the chest
• Front deltsfront of the shoulders
• Rectus abdominisThe six-pack muscles on the front of your abs, from lower chest to pelvis

Main muscleStart with your arms out at shoulder height, then bring them together and cross them in front of your chest. The main muscle driving this movement is your pecs. Your pecs pull your upper arms inward and squeeze your chest.

Supporting musclesYour front delts help keep your arms at shoulder height, and your abs keep your torso from swaying or leaning back.

How it should feelAs your arms come together, the center of your chest should shorten and squeeze. At the crossover point, your chest should feel the tightest.

Signs you're offIf your arms drop below shoulder height or your shoulders shrug, your front shoulders and neck may be taking over instead of your chest.

Remember thisKeep a soft bend in your elbows and bring your arms together in a wide arc in front of your chest.

Setting Up for Arm Crossover

Setup orderClear space to open both arms

• Workout space

  Set it like thisClear enough space around you to open both arms out to the sides.

  How to checkYou should be able to spread both arms without hitting a wall, machine, or person.

Watch out forAvoid starting in a narrow space where your arms hit nearby equipment.

Stance for Arm Crossover

Foot widthPlace your feet about shoulder-width apart.

Where your weight goesPress the whole sole of each foot into the floor, and keep your torso from shifting.

Upper body positionStand where you can bring your arms out to the sides at chest height.

Why it mattersIf your torso shifts, your arm path can break down and it becomes harder to bring the handles together with your chest.

How to Grip for Arm Crossover

Grip typeDo not hold any handles or equipment; keep your hands free.

Grip widthKeep your hands close in front of your chest so they can cross each other.

How hard to gripDo not bend your wrists; let the backs of your hands flow smoothly into your forearms.

The Key Point for Arm Crossover

Place your arms near shoulder height, and slowly cross them in front of your chest.

Think of it like thisThe feeling of crossing your arms in front of your chest

Before the fixThe arms drop down, or the body shakes while the arms cross.

After the fixThe front of the chest tightens, and the arms move at a constant height.