Cross Over - With Bands
A beginner compound strength exercise that works the chest, using a resistance band.
Starting position
End position
How to Do Cross Over - With Bands
- Secure 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.
Muscles Worked
Alternatives to Cross Over - With Bands
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Cable Iron Cross
A beginner isolation strength exercise that works the chest, using a cable machine.
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2
Bench Press - With Bands
A beginner compound strength exercise that works the chest, using a resistance band.
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3
Leg-Over Floor Press
An intermediate compound strength exercise that works the chest, using a kettlebell.
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4
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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5
Alternating Floor Press
A beginner compound strength exercise that works the chest, using a kettlebell.
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6
Barbell Incline Bench Press - Medium Grip
A beginner compound strength exercise that works the chest, using a barbell.
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7
Cable Chest Press
A beginner compound strength exercise that works the chest, using a cable machine.
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8
Cable Crossover
A beginner isolation strength exercise that works the chest, using a cable machine.
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9
Decline Barbell Bench Press
A beginner compound strength exercise that works the chest, using a barbell.
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10
Decline Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
Frequently Asked Questions
What muscles do cross over - with bands work?
Cross Over - With Bands primarily works the chest. The biceps and shoulders assist as secondary muscles.
What equipment do I need for cross over - with bands?
Cross Over - With Bands uses resistance bands.
Cross Over - With Bands: is it suitable for beginners?
Yes. Cross Over - With Bands is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of cross over - with bands?
Cable Iron Cross, Bench Press - With Bands, Leg-Over Floor Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my cross over - with bands reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; cross over - with bands can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Cross Over - With Bands with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.