Exercise guide
Criss Cross Upper Chest Raise
- Intermediate
- Isolation
- Rep-based
- Chest
- Shoulders
This isolation exercise targets the clavicular head of the pectorals and the anterior deltoids by combining shoulder flexion with horizontal adduction. It is an effective equipment-free way to create tension in the upper chest through a focused mind-muscle connection and peak contraction.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet shoulder-width apart and a slight bend in your knees.
- Extend your arms down by your sides with your palms facing forward.
- Engage your core and pull your shoulder blades back and down to set a stable base.
How to do it
- Exhale as you raise both arms forward and upward toward shoulder height, crossing one wrist over the other at the peak of the movement.
- Squeeze your upper chest muscles intensely for one second as your arms cross.
- Inhale as you slowly lower your arms back to the starting position using a controlled 2-second tempo.
- Repeat the movement, alternating which arm crosses on top for each repetition.
Form checklist
- Keep a slight, soft bend in the elbows throughout the movement.
- Avoid shrugging your shoulders toward your ears as you lift.
- Maintain a still torso; do not lean back or use momentum to swing the arms.
- Ensure the crossing action occurs at or slightly above chest height for maximum upper pec engagement.
Pro tips
- Focus on the 'mind-muscle connection' by imagining you are trying to touch your elbows together at the top of the raise.
- Maintain constant tension by stopping the descent just before your arms touch your thighs.
Make it harder
- Perform the movement with a 4-second eccentric (lowering) phase to increase time under tension.
- Add a 3-second isometric hold at the top of the movement where the arms are crossed.
Frequently asked
- What muscles does the criss cross upper chest raise work?
- The criss cross upper chest raise primarily targets the pectorals, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the criss cross upper chest raise?
- The criss cross upper chest raise requires no equipment — just your body weight.
- Is the criss cross upper chest raise good for beginners?
- The criss cross upper chest raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.