Cross Over — With Bands
- Primary musclesChest
- EquipmentBands
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Cross Over — With Bands".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsSecure an exercise band around a stationary post.
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.
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.
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.
Slowly return to the starting position as you inhale.
Perform for the recommended amount of repetitions.
Variations: This exercise can also be performed using pulleys.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.