Chest · Bodyweight
Pulsing Chest Crossovers
How to do the pulsing chest crossovers, 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 with arms extended out to the sides at chest height. Bring your hands together in front of you so the arms cross, then pulse them open and closed in small reps, keeping tension on the chest the whole time.
- 1Feel the chest contract each time the arms cross
- 2Keep the pulses small and controlled
- 3Maintain tension; don't fully relax at the open position
Common mistakes
- Don't swing the arms with momentum
- Avoid shrugging the shoulders up
- Don't drop the arms below chest height and lose the chest
Muscles worked
The pulsing chest crossovers mainly works the mid chest, with the front delts and upper chest assisting.
- Mid ChestPrimary
- Front DeltsSupport
- Upper ChestSupport
- ForearmsMinor
- Lower ChestMinor
- Side DeltsMinor
- Internal RotatorsMinor
Kovo programs the pulsing chest crossovers 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.