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.
How to program the Cross Over - With Bands
Sets and reps
As a compound movement, the Cross Over - With Bands responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Cross Over - With Bands is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Cross Over - With Bands into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Cross Over - With Bands work?
The Cross Over - With Bands primarily targets the Chest. It also recruits the Biceps, Shoulders as supporting muscles.
What equipment do I need for the Cross Over - With Bands?
You need Bands. Difficulty level: Beginner.
How many sets and reps of the Cross Over - With Bands should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
