How to do it
- Anchor a band high behind you and take a handle in each hand, palms facing down.
- With a soft fixed elbow, bring both hands down and together in front of your hips.
- Let the band draw your arms back up and out until you feel the stretch across the chest.
Cues that matter
- Cross the hands slightly at the bottom for an extra inch of contraction.
- The elbow angle is set at the start and never changes.
Common mistakes
- Bending and straightening the arms, which turns it into a pushdown.
- Anchoring so low that the tension disappears at the bottom.
Muscles worked
Primary
- Chest
- Lower chest
Also works
- Front delts
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Band Crossover in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the chest with different equipment — for a day the resistance band is taken, or a gym that does not have one.