Chest · Bodyweight
Arm Crossover Chest Out
How to do the arm crossover chest out, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Stand tall and raise your arms out to the sides at shoulder height. Sweep your arms forward and cross them over your chest, squeezing your chest together, then open them back wide. Alternate which arm crosses on top each rep.
- 1Your chest squeezing as your arms cross in front
- 2A stretch across the chest as you open your arms wide
- 3Tall posture with your chest lifted throughout
Common mistakes
- Rounding your shoulders forward as you cross
- Rushing the swing instead of squeezing each rep
- Letting your arms drop below shoulder height
Muscles worked
The arm crossover chest out mainly works the mid chest, with the front delts, upper chest, and lower chest assisting.
- Mid ChestPrimary
- Front DeltsSupport
- Upper ChestSupport
- Lower ChestSupport
- Side DeltsMinor
- Internal RotatorsMinor
Kovo programs the arm crossover chest out for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.