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Resistance Band Crossover
Resistance band crossover that targets pectoralis major for chest strength and hypertrophy; mimics cable fly to emphasize horizontal adduction.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Shoulders, Abs
Accessory Muscles
Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Shoulders
5/10Anterior Delts
Abs
3/10Obliques
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Secure two resistance bands to a chest-height anchor point. Stand facing away, feet shoulder-width, arms extended out to sides with slight elbow bend and core engaged.
- Exhale and pull handles in a wide arc across your body toward center.
- Squeeze chest at peak contraction with hands meeting in front.
- Inhale and slowly return arms to starting position under control.
- Maintain slight elbow bend and forward lean throughout.
- Alternate hand crossover on each rep for full motion.
Coaching Tips
Form Cues
- Squeeze chest hard
- Keep elbows slightly bent
- Lead with elbows not hands
- Stay tall with neutral spine
- Control the return
Breathing
Inhale during eccentric return; exhale and brace core during concentric crossover.
Tempo
2-1-2
Range of Motion
Extend arms to sides at shoulder height until tension; adduct until hands cross at mid-chest level.
Safety
Safety Notes
- Inspect bands for damage before use
- Secure anchor firmly to prevent slippage
- Avoid overstretching bands beyond 2.5x length
- Start with light resistance to master form
- Stop if shoulder pain occurs
Spotting
Spotting not required; use lighter bands or self-limit range if needed.
Common Mistakes
- Using momentum to jerk bands
- Letting shoulders shrug up
- Arching back instead of engaging core
- Snapping bands back quickly
- Incomplete range without full adduction
When to Avoid
- Shoulder impingement
- Recent pec strain
Flexibility Needed
- Shoulder horizontal adduction to 120 degrees
Build Up First
- Basic understanding of chest fly motion
Also known as
Band Chest Crossover, Resistance Band Chest Fly, Band Pec Fly
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