ChestBeginner

Cross Over - With Bands

Strength movement using Bands.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ChestSupporting Biceps, Shoulders

Movement instructions

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.

Technique guidance

Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Inspect the band and anchor before use, keep the recoil path clear, and replace damaged equipment.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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