Resistance Band Cross Body Chest Press

The Resistance Band Cross Body Chest Press is a single-arm press that works the Middle Chest. Standing side-on to a high door anchor, you press the handle across your body, which takes the Chest through a full range of motion into a strong contraction.

Muscles Worked: Chest (Pectoralis Major) · also Front Shoulders (Anterior Deltoids), Triceps (Triceps Brachii)
Equipment: Door anchor, Resistance band(s), 1 handle

Man in a wide stance side-on to a high anchor, elbow raised holding a handle at his shoulder, then pressing it across to his opposite chest. — Start And Finish Positions

Set Up

Anchor:: Secure the band(s) with the door anchor at the top of the door.
Bands:: Clip both ends of the band(s) to one handle and grip it with one hand.
Body Position:: Stand 3 to 4 feet from the door with your working side facing it and your feet wider than shoulder-width. Keep your back straight, head straight and chest up. Raise your elbow level with your shoulder, forearm pointing down and hand just outside your chest.

Movement

Press the handle across your body until your hand is in front of the opposite side of your chest. Return to the start under control.

Points To Remember

Keep your arm close to your body as you press the handle.

Questions About The Cross Body Chest Press

What muscles does the Resistance Band Cross Body Chest Press work?

The Resistance Band Cross Body Chest Press works the Middle Chest, with the Front Shoulder and Triceps assisting.

Where should the anchor be for the Cross Body Chest Press?

For the Resistance Band Cross Body Chest Press, anchor the bands at the top of the door and stand with your working side to the door, 3 to 4 feet away.