Criss Cross Upper Chest Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Criss Cross Upper Chest Raise

Step by step instructions, muscle activation and variants for the Criss Cross Upper Chest Raise.

EasyUpper chest

About this exercise

The Criss Cross Upper Chest Raise is a standing bodyweight exercise where the arms cross in front of the body and then raise upward to target the upper chest and front deltoids. The crossing and lifting pattern creates an isometric-like contraction in the upper pectoral fibers. It can be used as a warm-up activation drill or as part of a bodyweight chest circuit.

How to Perform

  • Stand upright with feet shoulder-width apart and arms extended in front of you at chest height
  • Cross your right arm over your left so they overlap at the wrists
  • Raise both crossed arms upward toward the ceiling while keeping them crossed
  • Lower back to the starting chest-height position in a controlled manner
  • Alternate which arm crosses on top with each repetition
  • Keep your core engaged and avoid shrugging your shoulders
  • Move in a slow, deliberate tempo to maximize muscle activation

Muscle Activation

Primary
Upper chest
Secondary
Front shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Criss Cross Upper Chest Raise

The Criss Cross Upper Chest Raise 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.

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