Cross Over - With Bands

Chest

Cross Over - With Bands

LevelBeginner EquipmentBands MechanicCompound ForcePush

A band version of the chest fly in which you bring your hands together in front of you against resistance.

Strength

Primary musclesChest

Secondary musclesBiceps Shoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked10 %

Effort during a set6.6 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Anchor a band behind you at chest height or loop it around a sturdy post.
2Hold one end in each hand and step forward to create tension.
3Stand with a staggered stance and soft elbows.

How to perform

1Start with your arms wide and slightly bent.
2Bring your hands together in front of your chest in a hugging arc.
3Squeeze your chest at the end.
4Return slowly under tension.