GymPlan AI
Exercises › Chest › Cross Over - With Bands

Cross Over - With Bands

Cross Over - With Bands is a beginner compound band exercise that mainly works your chest, with help from your biceps and shoulders.

💪 Chest🏋️ Band📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Cross Over - With Bands: starting position
Starting position
Cross Over - With Bands: end position
End position

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

Primary: ChestSecondary: BicepsSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Track your cross over - with bands with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

Cross Over - With Bands alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench PressBarbell · BeginnerChest PressMachine · BeginnerPush UpBodyweight · BeginnerDumbbell Bench PressDumbbell · BeginnerCable Chest PressCable · BeginnerSvend PressOther · Beginner

FAQ

What muscles does the cross over - with bands work?

It mainly works your chest; your biceps and shoulders assist.

How many sets and reps of cross over - with bands should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the cross over - with bands good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More chest exercises →