About this exercise
A standing chest stretch where you cross both arms in front of your body then sweep them back to open the chest fully. It relieves tightness across the pectoral muscles and anterior shoulder while improving thoracic mobility.
Arm Crossover Chest Out
Step by step instructions, muscle activation and variants for the Arm Crossover Chest Out.
EasyMiddle chest
How to Perform
- Stand tall with feet shoulder-width apart and arms extended in front of you at chest height
- Cross your right arm over your left so both arms overlap in front of your chest
- Swing both arms out to the sides and pull them back behind you, squeezing your shoulder blades together
- Let your chest open wide and hold briefly at the end range
- Return arms to the starting crossed position and repeat, alternating which arm is on top each rep
Muscle Activation
Primary
Middle chest
Secondary
Rear shouldersFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Arm Crossover Chest Out
The Arm Crossover Chest Out is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.