Band Crossover

beginner · isolation

Setup

Anchor a resistance band to a fixed point behind you at shoulder height. Face away from the anchor, take a handle in each hand, and step forward until the band has light tension, arms open out to the sides at shoulder height.

Execution

Stagger your feet slightly for balance, with a slight, fixed bend in the elbows.
Exhale and bring both arms together in front in an arc, as if hugging a large tree trunk.
Squeeze the chest hard when the hands are closest together.
Inhale and open the arms back to the start under control, without letting the band snap them backward.
Keep your torso still the whole set, without leaning forward to help.

Breathing

Exhale as you bring the arms together, inhale as you open them.

Quick cues

Elbows fixed with a slight bend.
Arc the arms like hugging a tree.
Squeeze the chest at the closest point.
Torso stays still.

Common faults

Fault: Bending the elbows, turning it into a press instead of a fly
Fix: Hold a small, fixed bend in the elbow throughout the exercise.
Fault: Leaning the torso forward to help close the arms
Fix: Stagger the stance and brace the core so the torso cannot lean forward.
Fault: Opening the arms back out too fast, letting the band snap
Fix: Count 2 seconds on the way out so the chest controls the whole band.
Fault: Just moving the arms without actually squeezing the chest
Fix: Pause for a beat at the closest point and actively contract the chest.

Equipment

resistance_band

Muscle groups

chest, shoulders