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Chest · Body Weight
Arm Crossover Chest Out
Arm Crossover Chest Out is an intermediate compound strength exercise that works the pectorals (chest), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · pectoralis major
- Shoulders · deltoids
Secondary muscles
- Upper Back · trapezius, rhomboids
How to do Arm Crossover Chest Out
- Stand with your feet shoulder-width apart and your arms extended out to the sides at shoulder height, elbows bent and palms facing the floor.
- Bring your arms forward while straightening them and cross them in front of your chest twice.
- Return your arms to the starting position, extending them out to the sides and bringing your chest forward.
- Continue crossing your arms in front of your chest and extending them back out to the sides in a controlled, rhythmic manner.
Form tips
- Keep your shoulders relaxed to avoid unnecessary tension in your neck and upper back.
- Use a mirror to ensure your movements are symmetrical and maintain proper form.
- Breathe deeply, exhaling as you cross your arms and inhale as you extend them back out.
Arm Crossover Chest Out alternatives
More pectorals exercises
Arm Crossover Chest Out FAQ
What muscles does Arm Crossover Chest Out work?
Arm Crossover Chest Out mainly works the pectorals in the chest (pectoralis major and deltoids). The upper back work as secondary muscles.
What equipment do you need for Arm Crossover Chest Out?
None. Arm Crossover Chest Out is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Arm Crossover Chest Out should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Arm Crossover Chest Out good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Arm Crossover Chest Out burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Arm Crossover Chest Out?
Other exercises for the pectorals include Band Cross Body One Arm Chest Press, Cable Upper Chest Crossover, Chest Dip Weighted and Chest Dip Machine.
For developers
Use Arm Crossover Chest Out in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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