Pause Bench Press vs Arm Crossover (Chest)
Maximizing Your Chest Workout Plan
Contents
Planfit users log Arm Crossover more often — 461 sessions vs 85. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Pause Bench Press and Arm Crossover (Chest) for Better Comparison.
Planfit Users' Choice about Pause Bench Press vs Arm Crossover (Chest) : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Arm Crossover (Chest) more often — 461 sessions compared to 85 for Pause Bench Press.
Popularity is not the whole answer. Pause Bench Press and Arm Crossover (Chest) differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pause Bench Press and Arm Crossover (Chest) Differ
| What differs | Pause Bench Press | Arm Crossover (Chest) |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a barbell | bodyweight only |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 85 sessions | 461 sessions |
How to Pause Bench Press
Pause Bench Press muscles worked: Chest
Form
- 1. Slowly lower the barbell until it touches just below your chest.
- 2. Pause for about 1-2 seconds at the lowest point.
- 3. At this time, your forearms should be perpendicular to the floor.
- 4. Slowly lift the barbell back to the starting position.
Coach's Comment
- 1. If the barbell does not touch your chest, please lower it as much as possible without straining.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
If you want to know a detailed guide to Pause Bench Press, alternative exercises, and its benefits, check it out here. Check out the Pause Bench Press Guide page of our blog!
How to Arm Crossover (Chest)
Arm Crossover (Chest) muscles worked: Chest
Form
- 1. Stand and cross your arms in front of your chest.
- 2. Cross over by moving one arm over your chest at a time.
- 3. Repeat the exercise.
Coach's Comment
- Keep your upper body straight.
If you want to know a detailed guide to Arm Crossover (Chest), alternative exercises, and its benefits, check it out here. Check out the Arm Crossover (Chest) Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Pause Bench Press or Arm Crossover (Chest)?
Planfit users log Arm Crossover (Chest) more often — 461 sessions against 85 for Pause Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Pause Bench Press and Arm Crossover (Chest) work the same muscles?
Not quite. Pause Bench Press loads chest, triceps, and front delts, and Arm Crossover (Chest) loads .
What equipment do Pause Bench Press and Arm Crossover (Chest) need?
Pause Bench Press needs a barbell, and Arm Crossover (Chest) needs bodyweight only.
Which is easier to start with?
Arm Crossover (Chest) is the easier place to start. Move to Pause Bench Press once your form holds up.
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