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Chest · Beginner

Cross-Body Arm Swings

Dynamic chest and shoulder warm-up opening both arms wide and then crossing them alternately in front of the chest.

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Cross-Body Arm Swings demonstration

Exercise overview

Training details

ChestShoulders

Equipment

Bodyweight

Sets × reps

2 × 12

Rest

15 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with your feet about hip-width apart, knees soft, and both arms extended loosely in front of your chest.
  2. 02Open both arms wide behind your torso until you feel a gentle stretch across the chest without arching your back.
  3. 03Swing the arms forward and cross one over the other at chest height while keeping your shoulders relaxed.
  4. 04Open the arms again and alternate which arm crosses on top on each repetition.
  5. 05Continue with a smooth rhythm, increasing the range gradually while keeping your ribs and pelvis controlled.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBodyweight Standing Fly

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteChest & Shoulder Standing StretchComparable substituteAnterior Shoulder & Chest StretchComparable substituteBehind-the-Back Pec Stretch

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