All about the innovative Cross Arm Swing
(Chest Warm-up)
BENEFITS & MUSCLES WORKED: Shoulders, Arms, Chest, Upper Back. A good preparation exercise for Muscles, Tendons, and Joints before a workout. Flexibility.
Watch: my Cross Arm Swing video
START POSITION: Stand up straight with feet placed slightly wider than hip width apart. Rest your hands in front of you on the top of your legs. Bend your knees a little and lean back heavily on your heels (but be sure to keep both feet flat on the floor).
Start by throwing your arms forward and upwards with your elbows slightly bent. Bring your head down slightly so that you are looking at a point in front of you, positioned below the horizontal line. It might be a good idea to focus your eyes on the bottom of the wall in front of you. Still, this depends, of course, on your body type.
If you are transitioning from the previous exercise (Front Arm Rotations), you do not need to pause between exercises. Transition smoothly to the Cross Arm Swing by keeping the swing rhythm going smoothly, and adjust your head so that you are looking downwards a little more.
NOTES: Difficulty Rating: 48%
As your arms come upwards to the top front position (just before starting to swing back), make a cross with your wrists (one in front of the other), and at the top position, the cross should be somewhere around forehead height or just above.
As you swing your arms backwards, you will need to shift some bodyweight forwards a little to counterbalance the swing, and you might find it easier to let your head position drop a little also. Allow the backward swing momentum to follow through so that your arms end up behind you (like a pair of wings that are folded behind you).
Keep your knees, legs, and hips rigid at this point, but relax your arms and shoulders, allowing the arms to swing back again towards the front position. This time, however, you need to cross your wrists at the top in the opposite formation – so if the left hand was on top last time, then now the right hand should be on top.
This exercise should be done immediately after the Front Arm Rotations (see previous exercise). You can use the same Start Position for both exercises, and each one flows smoothly into the other. You can even switch backwards and forwards between the exercises. Do whatever feels right for you. Remember, this is a fairly relaxing exercise and is excellent for waking up your body to prepare it for more intense activities later.
I invented this form of the Cross Arm Swing exercise myself. When you work out regularly, you will sometimes find that you become more ‘in tune’ with your body and that instinctively you start to make minor adjustments to your form because the exercises somehow feel more natural and beneficial. However, it’s essential to be mindful that you are not making mistakes with your form that could lead to injury.
I think you should conduct some research and consult with other athletes and coaches to see their thoughts on your form. Every Gym and Pilates exercise that exists today was invented by someone at some point in history – and inventions nearly always happen after substantial experimentation, trial, and error. I suppose that this is the essence of learning, creativity, and progress. Remember that all of us humans never stop learning, both through our research and from one another.
Arnold Schwarzenegger invented his compound exercise for the shoulders called the Arnold Press. I invented this form of the Cross Arm Swing 🙂
Different types of Forward Arm Rotation
Below is a 3-exercise sequence I often use for dynamically
warming up the chest muscles before a chest session:
Why Warm Up Arms & Shoulders?
It’s essential to warm up your shoulders before exercise, especially if you plan to lift weights or practice Pilates. Warming up helps to increase blood flow to the muscles and loosen up the joints, which can help prevent injuries. Some effective shoulder warm-up exercises include arm circles, crossover swings, chest stretches, and chest rotations. Try starting with some gentle arm circles, moving your arms forward and backwards in big circles.
Then, try the above Cross Arm swing, swinging your arms across your body, alternating which arm is on top. Finally, try some Chest Spins, gently pulling your arms behind your back and opening up your chest. Doing these exercises before your workout will help prepare your shoulders for more intense movements and reduce your risk of injury. I never fail to include these routines in any gym session where I plan to train for Chest, Shoulders, or Arms.
Conversely, it follows that these warm-ups are not as crucial for sessions where you will primarily target legs or abdominals.