Instructions:
- 1Stand straight with your feet shoulder-width apart and raise your arms to the sides at shoulder height
- 2Slowly bring your arms forward, crossing them over your chest
- 3Pause for a moment, then slowly extend your arms back out and behind your back as far as possible
- 4Return to the starting position and repeat
- 5Continue for the recommended amount of repetitions
Tips:
- Maintain control throughout the movement, don't allow momentum to carry the exercise
- Engage your core to maintain balance
- Keep your back straight and chest lifted
- Avoid locking your arms during the movement to reduce strain on your elbows
Push and Arms Crossover: A Full-Body Chest Workout
The Push and Arms Crossover is a highly effective bodyweight exercise that targets the chest while engaging multiple muscle groups, making it a staple in many workout routines. As a hybrid movement, it combines elements of traditional push-ups with dynamic arm crossovers, providing a comprehensive workout for the upper body.
This exercise primarily works the chest and also activates the synergistic muscles, including the anterior and lateral deltoids, serratus anterior, and triceps brachii. This makes it a fantastic choice for those looking to build strength and definition in their upper body.
How to Perform the Push and Arms Crossover
- Start in a high plank position with your hands placed slightly wider than shoulder-width apart.
- Lower your body into a push-up, keeping your elbows at a 45-degree angle.
- As you push back up, crossover your right arm over your left, reaching out in front of you.
- Return to the starting position and repeat with your left arm crossing over your right.
Tips for Mastering the Push and Arms Crossover
- Maintain Proper Form: Keep your core engaged and your body in a straight line throughout the movement to prevent lower back strain.
- Control Your Movement: Focus on slow, controlled motions to maximize muscle activation and reduce the risk of injury.
- Vary Your Repetitions: Adjust the number of repetitions based on your fitness level; aim for 8-12 reps for a solid workout.
- Incorporate into Your Routine: Add this exercise to your chest or full-body workout to enhance strength and endurance.
As you progress, consider increasing the challenge by adding variations like elevated feet or resistance bands, which can intensify the upper body workout. The Push and Arms Crossover is not only a functional exercise but also a great way to improve coordination and overall upper body strength.