Arms adduction from below in the crossover

This exercise is quite rare and exotic. It can be considered a middle ground between raising your arms in front of you and performing dumbbell flyes. It is interesting because both the chest and the front deltoids are engaged—approximately 50/50. Personally, I consider it not very effective for this reason. No matter how hard you try, you cannot place the entire load on just one muscle group. However, some people enjoy this exercise for its unique effect on the upper part of the chest and the inner part of the front deltoid.

Nuances and Mistakes

1. It is best to raise your arms to shoulder level. Lower them all the way down and slightly behind your back. This will increase the range of motion, giving a greater stretch to your chest and shoulders.

2. Choose a weight that allows you to perform at least 10 repetitions. This is not an exercise for building strength.

3. The further you spread your arms to the sides at the bottom, the more your chest will work. The closer you keep your arms to your sides, the more the shoulders will engage.

4. Often, for better stability, one foot is placed in front. This really makes it more comfortable. Just make sure your torso doesn't rotate.

5. I recommend incorporating this exercise into a superset with another fundamental chest exercise. Then you will be able to feel its effects better than if you perform it separately.