Cross Over's

Cross over's will work both your chest and shoulder muscles, however they should always be performed when your muscles are warm and fully stretched, as this movement will greater stress on your muscles compared to normal fly's.

START	FINISH

For best results, perform on an incline bench of about 30 degrees, however you can use a flat or decline bench, using dumbbells that have either solid ends, or secure small disks on them.

A number of hand position can be used, however for ease of movement, having your palms facing away from you will enable a greater range of movement, with a reduce risk of the weights hitting each other.

Commence the exercise with your back firmly into the bench, holding the dumbbells in each hand, with your arms straight, above your chest.

Keeping your arms straight throughout the movement, lower your arms out to your side, no lower than shoulder height, then exhale and lift the weights up, taking each dumbbell across your chest, so that your arms now make an X symbol.

Its important that you avoid hitting the weights as they cross over your midline, aim to adjust the lifts, so that you alternate which arm is behind / in front of the other.