Overhead arms adduction in the crossover

An excellent finisher exercise for the chest. The movements are similar to dumbbell flyes while lying down. You can adjust the angle of your torso, thereby regulating the load. The lower the angle, the more it targets the upper part of the chest; conversely, a smaller angle focuses more on the lower part. If you lean slightly forward, the load shifts to the middle and upper parts of the chest.

Nuances and Mistakes

1. You should lean your torso forward, but not excessively—approximately at a 70-degree angle (considering the vertical position as 90 degrees). You can place one foot forward for stability.

2. Bring your hands together in front and downwards. Generally, the lower you bring your hands together, the more the lower chest works. The higher you bring them, the more the upper chest will engage.

3. When spreading your arms to the sides, your elbows should point back and slightly upward. Your wrists should be turned slightly outward. When bringing your hands together, fully extend your arms and push your shoulders back as if pressing against the handles.

4. Your back should be straight, your chest open, and your shoulder blades squeezed together. Only then will you be able to effectively stretch your chest muscles and maximize their contraction at the end of the movement.

5. Try not to overly engage your triceps during the contraction. The trajectory of your wrists should resemble a semicircle. Bring your hands to shoulder level (not higher) and then arc them together to complete the movement.

6. This exercise is not fundamental. Therefore, it is well-suited for targeting the chest muscles after 1-2 basic exercises.

7. Don't chase after heavy weights. If you cannot perform at least 8 clean repetitions, reduce the weight.