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Arm Crossover Chest Out Alternative

12 substitute exercises that target the same muscles

1
Punching Jack demonstration

Punching Jack
2
Double Pulse Elbow Fly demonstration

Double Pulse Elbow Fly
3
Standing Plate Press demonstration

Standing Plate Press
4
Standing Upright Shoulders Stretch demonstration

Standing Upright Shoulders Stretch
5
Corner Wall Chest Stretch demonstration

Corner Wall Chest Stretch
6
Hands Behind Head Chest Squeeze demonstration

Hands Behind Head Chest Squeeze
7
Chest Out Hands Behind (Hold) demonstration

Chest Out Hands Behind (Hold)
8
Deep Push-Up demonstration

Deep Push-Up
9
Seated Shoulder Flexor Depressor Retractor Stretch demonstration

Seated Shoulder Flexor Depressor Retractor Stretch
10
Muscle-Up demonstration

Muscle-Up
11
Back Slaps Wrap Around Stretch demonstration

Back Slaps Wrap Around Stretch
12
Knee Push-Up Chest Pullback demonstration

Knee Push-Up Chest Pullback

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Arm Crossover Chest Out trains

Primary Deltoid Anterior Pectoralis Major Clavicular Head Pectoralis Major Sternal Head

Secondary Rhomboids Trapezius Middle Fibers

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