Cross Over - With Bands
A beginner strength exercise for the chest, done with a resistance band.
- Main muscles
- Chest
- Also works
- Biceps and Shoulders
- Equipment
- Resistance band
- Level
- Beginner
- Type
- Compound
- Movement
- Push
How to do the Cross Over - With Bands
- Secure an exercise band around a stationary post.
- 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.
- 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.
- 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.
- Slowly return to the starting position as you inhale.
- Perform for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Cross Over - With Bands
Bench Press - With BandsResistance band · Beginner
Alternating Floor PressKettlebell · Beginner
Barbell Bench Press - Medium GripBarbell · Beginner
Barbell Incline Bench Press - Medium GripBarbell · Beginner
Cable Chest PressCable · Beginner
Decline Barbell Bench PressBarbell · Beginner
Decline Dumbbell Bench PressDumbbell · Beginner
Decline Dumbbell FlyesDumbbell · Beginner
Questions
What muscles does the Cross Over - With Bands work?
Mainly the chest, with the biceps and shoulders helping.
Is the Cross Over - With Bands good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Cross Over - With Bands?
Good alternatives that train the chest: Bench Press - With Bands, Alternating Floor Press, Barbell Bench Press - Medium Grip or Barbell Incline Bench Press - Medium Grip.
How many sets and reps of the Cross Over - With Bands should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).