top of page

Cross Body Arm Swings 101 Video Tutorial

Strength Gym Main Variation

0

Cross Body Arm Swings
Cross Body Arm Swings

Exercise Synopsis

Target Muscle Group

Chest

Secondary Targets

Execution

Compound

Force Type

Stretch

Required Equipment

Bodyweight

Fitness Level

Beginner

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

"Cross Body Arm Swings" is a dynamic exercise that primarily targets the chest muscles, while also engaging the shoulders and upper back. This exercise involves standing with your feet shoulder-width apart and swinging your arms across your body in a controlled motion, alternating between the left and right arms. The focus on controlled movement helps activate the chest and upper body, promoting flexibility and strength. As a bodyweight exercise, it requires no equipment, making it accessible for home workouts or warm-ups, and it can be performed by individuals of all fitness levels.

How to Perform

  1. Stand tall with your feet shoulder-width apart, ensuring a stable posture.

  2. Extend both arms in front of you, keeping a slight bend in your elbows.

  3. Swing your arms outwards in a wide arc, focusing on retracting your shoulder blades as your chest opens up. This movement should stretch your pectoral muscles.

  4. Once your arms are fully extended, bring them back together by crossing them in front of your chest, engaging your chest muscles to control the motion.

  5. Continue this fluid motion for the desired number of repetitions, ensuring that your movements are controlled and your core remains engaged.

Tips

  1. Begin by standing upright with your feet shoulder-width apart and your arms extended in front of you.

  2. Swing your arms outwards in a controlled motion, making sure to alternate which arm crosses over the other at the top with each repetition. This helps ensure a balanced stretch across both sides of your chest.

  3. To further enhance the stretch, allow your palms to rotate outward (supinate) as your arms open wide, following the natural movement of your arms.

  4. As you bring your arms back together, let your palms rotate inward (pronate) to complete the motion.

  5. You can perform this exercise dynamically to increase blood flow and mobility, or slow down the movement to focus on improving your body’s positional awareness and control.

How Not to Perform

  1. Avoid Overextending the Arms: Do not swing your arms too far beyond the point where you feel a stretch. Overextending can put unnecessary strain on the shoulder joints and upper back, leading to injury. Focus on a controlled range of motion that allows you to feel the stretch in your chest without overdoing it.

  2. Do Not Lock Your Elbows: Keep a slight bend in your elbows throughout the movement. Locking your elbows places unnecessary stress on the joints and reduces the engagement of the chest and upper back muscles.

  3. Do Not Swing Too Fast: While this exercise can be performed dynamically, avoid swinging your arms too quickly. Rapid movements may cause you to lose control and reduce the effectiveness of the exercise. Aim for a controlled and deliberate motion to maximize the activation of your target muscles.

  4. Do Not Hunch Your Shoulders: Keep your shoulders relaxed and avoid shrugging them as you perform the exercise. Tension in the shoulders can shift focus away from the chest and upper back, diminishing the effectiveness of the stretch and possibly leading to shoulder strain.

  5. Do Not Force the Stretch: Do not try to force your arms apart too quickly or too wide. This can cause you to lose control and reduce the focus on the chest muscles. Instead, focus on a gradual, controlled stretch that engages the chest and shoulders without forcing the motion.

  6. Avoid Arching Your Lower Back: Keep your core engaged and your lower back neutral throughout the exercise. Overarching your back can lead to improper posture and unnecessary strain on the spine, shifting focus away from the chest.

  7. Do Not Focus Only on the Arms: Ensure that you are actively engaging your chest muscles as you swing your arms. If you focus only on the arm movement, you may not fully activate the chest and upper back. Engage your chest when crossing your arms and feel the muscle contraction.

  8. Do Not Forget to Alternate Arm Positions: Be sure to alternate which arm is on top during each rep. Failing to do so can create an imbalance in the stretch and reduce the overall effectiveness of the movement.

Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

SHARE

bottom of page