Seated Arm Crossover on a Chair
Perform seated arm crossovers to engage your chest and shoulders, improving posture and upper body strength.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
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Variations of Seated Arm Crossover on a Chair
Description
A seated exercise where arms are crossed over the chest while maintaining an upright posture, primarily targeting the chest and shoulder muscles.
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How to do Seated Arm Crossover on a Chair
- 01Setup
Sit tall on a chair with your feet flat on the floor, about hip-width apart, ensuring your back is straight and core is engaged.
- 02Setup
Extend your arms straight out to your sides at shoulder height, palms facing forward, with a slight bend in your elbows.
- 03
Exhale as you slowly bring both arms forward and cross them in front of your chest, feeling a strong contraction in your pectoral muscles.
- 04
Allow one arm to cross over the other, keeping your elbows slightly bent and hands relatively close, as if you are giving yourself a hug.
- 05
Inhale as you smoothly reverse the movement, returning your arms to the starting position with control, stopping just before they go past your shoulders.
Tips
- To maximize chest engagement, actively squeeze your pectoral muscles together as your arms cross in front of your body.
- Maintain a stable, upright posture throughout the entire exercise by keeping your core braced and shoulders pulled down, away from your ears.
- Control both the crossing and the return phases of the movement; avoid using momentum to swing your arms.
- Vary which arm crosses on top with each repetition or set to ensure balanced development and engagement of both sides of your chest.
Common mistakes
- Rounding your back: Avoid slouching by keeping your core engaged and maintaining a tall, upright posture throughout the movement.
- Shrugging your shoulders: Prevent your shoulders from elevating towards your ears by consciously keeping them relaxed and pulled down.
- Using momentum to swing your arms: Perform the movement slowly and deliberately, focusing on the muscle contraction rather than just moving your arms quickly.
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Is Seated Arm Crossover on a Chair good for beginners?
Seated Arm Crossover on a Chair is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Seated Arm Crossover on a Chair?
You need Body weight to perform Seated Arm Crossover on a Chair. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Seated Arm Crossover on a Chair?
To maximize chest engagement, actively squeeze your pectoral muscles together as your arms cross in front of your body. Maintain a stable, upright posture throughout the entire exercise by keeping your core braced and shoulders pulled down, away from your ears. Control both the crossing and the return phases of the movement; avoid using momentum to swing your arms. Vary which arm crosses on top with each repetition or set to ensure balanced development and engagement of both sides of your chest.
What are common mistakes when doing Seated Arm Crossover on a Chair?
Rounding your back: Avoid slouching by keeping your core engaged and maintaining a tall, upright posture throughout the movement. Shrugging your shoulders: Prevent your shoulders from elevating towards your ears by consciously keeping them relaxed and pulled down. Using momentum to swing your arms: Perform the movement slowly and deliberately, focusing on the muscle contraction rather than just moving your arms quickly.
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Free · iPhone only · Available on the App Store