Exercise guide
Lying Arm Crossover
- Beginner
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
The Lying Arm Crossover is a bodyweight isolation exercise that targets the pectoral muscles by emphasizing horizontal adduction and the peak contraction at the midline. It is highly effective for developing the mind-muscle connection and improving chest activation without the need for equipment.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat or floor with your knees bent and feet flat for stability.
- Extend your arms straight out to the sides at shoulder level, palms facing upward.
- Retract your shoulder blades slightly, pressing them into the floor to create a stable base for the chest.
How to do it
- Exhale as you slowly bring your hands together over the center of your chest in a wide arc, keeping a very slight bend in your elbows.
- Cross one hand over the other at the top of the movement, squeezing your pectoral muscles intensely for a two-second count.
- Inhale as you slowly lower your arms back to the starting position in a controlled 3-second tempo until you feel a light stretch.
- Repeat the movement, alternating which hand crosses on top for each repetition.
Form checklist
- Keep your lower back pressed firmly against the floor throughout the entire set.
- Focus on bringing your biceps together rather than just touching your hands.
- Maintain a consistent, slight bend in the elbows to protect the joints.
- Avoid using momentum; the movement should be slow and deliberate.
Pro tips
- To maximize fiber recruitment, imagine you are trying to crush a grape in your armpit as you bring your arms together.
- Focus on the 'inner' chest by emphasizing the crossover squeeze, ensuring you feel the tension across the sternum.
Make it harder
- Slow down the eccentric (lowering) phase to 5 seconds to increase time under tension.
- Hold the peak crossover contraction for 5-10 seconds on the final rep of each set.
Frequently asked
- What muscles does the lying arm crossover work?
- The lying arm crossover primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the lying arm crossover?
- The lying arm crossover requires no equipment — just your body weight.
- Is the lying arm crossover good for beginners?
- Yes. The lying arm crossover is a beginner-friendly movement and a strong foundation to build on.