Chest / Beginner / Isolation (single joint)

Standing Band Chest Crossover

A standing fly with bands anchored behind that trains the chest through horizontal adduction.

At a glance

Primary

Chest

Secondary

Front delts

Equipment

Resistance band

Movement pattern

Fly / hug

Level

Beginner

Type

Chest, Isolation (single joint)

How to do it

1. Anchor a band behind you at shoulder height and hold a handle in each hand with arms out to the sides, elbows slightly bent.
2. Stand in a staggered stance and brace your core.
3. Bring your hands together in front of your chest in a wide arc.
4. Slowly return to the start.

Tips

• Keep a fixed slight bend in the elbows.
• Squeeze the chest as your hands meet.

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