Cross Over - With Bands

Also called band chest fly, band crossover and standing band fly.

Works

Chest, plus biceps and shoulders

Equipment

Band

Level

Beginner

Type

Compound

How to do it

Setup. Secure an exercise band around a stationary post.

1. 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.
2. 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.
3. 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.
4. Slowly return to the starting position as you inhale.
5. Perform for the recommended amount of repetitions.

Cues

• Face away, band behind you.
• Arms out wide, soft elbows.
• Bring the hands together in front.
• Return slow, chest up.

Common mistakes

• Bending the elbows into a press.
• Shrugging forward.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Harder

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