Strength

Cross Over - With Bands

The cross over - with bands is a beginner strength exercise for your chest, using bands.

Main muscles
Chest
Also works
Biceps, Shoulders
Equipment
Bands
Level
Beginner
Cross Over - With Bands, starting position
Start
Cross Over - With Bands, end position
Finish

How to do it

  1. Secure an exercise band around a stationary post.
  2. While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band.
  3. Raise your arms to the sides, parallel to the floor, perpendicular to your torso (your torso and the arms should resemble the letter "T") and with the palms facing forward. Have them extended with a slight bend at the elbows. This will be your starting position.
  4. While keeping your arms straight, bring them across your chest in a semicircular motion to the front as you exhale and flex your pecs. Hold the contraction for a second.
  5. Slowly return to the starting position as you inhale.
  6. Perform for the recommended amount of repetitions.

Alternatives to the cross over - with bands

Cable fly Cable stack Chest press machine Chest press machine Dumbbell bench press Dumbbells, Flat bench Dumbbell floor press Dumbbells Dumbbell fly Dumbbells, Flat bench Incline dumbbell press Dumbbells, Adjustable bench