Cross Over - With Bands

Isolation chest exercise using resistance bands to create variable resistance, providing increasing tension as you bring your arms together across your chest.

Instructions

1. Secure an exercise band around a stationary post at chest height.
2. Stand facing away from the post and grab the band handle (or end) in each hand. Step forward enough to create tension on the band.
3. Raise your arms to the sides, parallel to the floor, perpendicular to your torso (resembling a “T” position) with palms facing forward. Keep a slight bend at the elbows. This is your starting position.
4. While keeping your arms relatively straight with the slight elbow bend, bring them across your chest in a semicircular motion to the front as you exhale and flex your chest.
5. Hold the contraction for a second at the center of the movement.
6. Slowly return to the starting position as you inhale with control.
7. Repeat for the recommended amount of repetitions.

Tips

• The band provides increasing resistance as you bring your arms together, maximizing chest activation at the most powerful part of the range.
• Keep a slight bend in your elbows throughout the movement; avoid locking them straight.
• This movement is excellent for chest definition and isolation.
• Step further forward to increase band tension or closer to decrease it.
• Maintain steady breathing; exhale as you bring arms together, inhale as you open up.
• Focus on squeezing your chest at the end of the movement for maximum contraction.
• This exercise is excellent for warm-ups, burnout sets, or as an accessory to pressing movements.