Cross Over - With Bands

About This Exercise

The Banded Chest Crossover is a resistance band exercise that targets the chest muscles through a horizontal adduction movement. It mimics the cable crossover machine, providing constant tension to build chest strength and definition.

1Setup

1. Securely anchor the center of a resistance band to a sturdy post at chest height. 2. Facing away from the anchor point, grab one handle in each hand. 3. Step forward until you feel tension in the band, with your feet shoulder-width apart for stability. 4. Position yourself so the bands are pulling your arms slightly back and out to the sides.

2Execution

Start with arms extended out to your sides at shoulder height, palms forward, with a soft micro-bend in your elbows. Keeping your torso stable and core engaged, exhale and slowly bring your hands together in a wide arc in front of your chest, focusing on squeezing your chest muscles. Avoid locking your elbows or hunching your shoulders forward. Inhale as you slowly return your arms along the same path to the starting position, maintaining tension on the band. Control the movement throughout.

Pro Tips

• Imagine hugging a large tree to initiate the chest squeeze.
• Keep a slight, fixed bend in your elbows throughout the movement.
• Avoid letting your shoulders roll forward as your hands meet; keep your chest proud.
• Focus on feeling the stretch across your chest at the start and the squeeze at the midpoint.