Cross Over - With Bands

How to do the Cross Over - With Bands

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.

Muscles worked

Role	Muscles
Primary	chest
Secondary	biceps, shoulders
Equipment	resistance bands
Difficulty	beginner
Type	compound

No resistance bands? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Clock Push-Up Bodyweight Decline Push-Up Bodyweight Incline Push-Up Bodyweight Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight

Harder than the Cross Over - With Bands

Plyo Kettlebell Pushups expert · Kettlebell Flat Bench Cable Flyes intermediate · Cable Machine Incline Cable Flye intermediate · Cable Machine

Superset the Cross Over - With Bands with

Opposing traps and lats and middle back work — alternate sets without extra rest.

Upright Row - With Bands traps Band Assisted Pull-Up lats Bent Over Barbell Row middle back Bent Over One-Arm Long Bar Row middle back

Common questions

What muscles does the Cross Over - With Bands work?

The Cross Over - With Bands primarily works the chest, with the biceps and shoulders as secondary movers. Alternating Floor Press, Around The Worlds, and Barbell Bench Press - Medium Grip train the same muscle, across 11 equipment types.

What equipment do you need for the Cross Over - With Bands?

Resistance Bands. Without resistance bands, Clock Push-Up, Decline Push-Up, and Incline Push-Up train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the Cross Over - With Bands suitable for beginners?

Yes, the Cross Over - With Bands is rated beginner. Plyo Kettlebell Pushups, Flat Bench Cable Flyes, and Incline Cable Flye are the progressions from here.

Where should the Cross Over - With Bands go in a workout?

Early — the Cross Over - With Bands is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Upright Row - With Bands and Band Assisted Pull-Up later.

Similar exercises

Alternating Floor Press Kettlebell Around The Worlds Dumbbell Barbell Bench Press - Medium Grip Barbell Barbell Guillotine Bench Press Barbell Barbell Incline Bench Press - Medium Grip Barbell Bench Press - With Bands Resistance Bands