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Chest · Band
Band Cross Body One Arm Chest Press
Band Cross Body One Arm Chest Press is a beginner compound strength exercise that works the pectorals (chest), with the shoulders and biceps assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
- Biceps · Biceps Brachii
How to do Band Cross Body One Arm Chest Press
- Secure one end of the resistance band to a sturdy anchor point at chest height. Stand with your left side facing the anchor point and hold the handle of the band in your left hand, extending your arm out to the side with your elbow bent at 90 degrees.
- Press the handle across your body to the right side, keeping your arm bent and in line with your chest until your hand reaches the opposite side of your body.
- Slowly return your right arm back to the starting position, maintaining control and tension in the band.
- Repeat the movement for the desired number of repetitions, then switch to the left arm.
Form tips
- Ensure the resistance band is securely anchored to avoid slipping.
- Exhale as you press the band across your body and inhale as you return to the starting position.
- Focus on using your chest muscles to press the band.
Band Cross Body One Arm Chest Press alternatives
More pectorals exercises
Band Cross Body One Arm Chest Press FAQ
What muscles does Band Cross Body One Arm Chest Press work?
Band Cross Body One Arm Chest Press mainly works the pectorals in the chest (Pectoralis Major). The shoulders and biceps work as secondary muscles.
What equipment do you need for Band Cross Body One Arm Chest Press?
You need a band and a sturdy surface.
How many sets and reps of Band Cross Body One Arm Chest Press should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Cross Body One Arm Chest Press good for beginners?
Yes. Band Cross Body One Arm Chest Press is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Band Cross Body One Arm Chest Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Cross Body One Arm Chest Press?
Other exercises for the pectorals include Dumbbell Incline One Arm Press, Dumbbell One Arm Floor Press, Dumbbell Decline One Arm Hammer Press and Chest Press Machine.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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