Cross Over - With Bands

What it is

This compound exercise builds strength in your chest muscles using resistance bands. You execute a cross-over motion, engaging your pectorals as the primary movers. Your shoulders and biceps also contribute to the movement. It is an excellent beginner-level exercise for developing pushing force.

Technique tips

• Ensure consistent band tension from your starting position.
• Maintain a slight elbow bend throughout the entire movement.
• Actively squeeze your chest muscles as your hands meet.
• Control the eccentric phase, resisting the band's pull.
• Exhale as your arms cross; inhale as you return to start.
• Keep your core engaged to stabilize your torso.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.