Crossover - With Bands
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Beginner Chest Shoulders Strength Band Pull Gym
Purpose: This exercise the action of the pecs pulling across the chest, especially focused on the middle pecs.
Benefits: This exercise isolates the section of the pecs along the sternum.
Wrap a resistance band around the post of an exercise machine at about chest height. Facing away from the post, grasp a handle in each hand, with your hands out to your sides. Your feet should be shoulder-width apart and your knees slightly bent. Your shoulders should stretch out and up as far as possible, body upright. This is the starting position. Pull the handles towards each other until they touch by rotating your arms inwards and hunching your shoulders forward and down. Keep your elbows slightly bent. Lean into the movement. At the end of the movement, your hands should be directly in front of your chest, palms facing each other. Exhale during this movement. Pause briefly. Slowly let the handles return to the starting position. Let your chest and shoulder muscles stretch. Inhale during this movement. Repeat for the recommended number of repetitions.
The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.
Step 1
Hold the handles of a resistance band, elbows slightly bent, body upright, and shoulders stretched out and up.
Wrap a resistance band around the post of an exercise machine at about chest height. Facing away from the post, grasp a handle in each hand, with your hands out to your sides. Your feet should be shoulder-width apart and your knees slightly bent. Your shoulders should stretch out and up as far as possible, body upright. This is the starting position.
Step 2
Pull the handles together in front of your chest, contracting the chest muscles, leaning into the movement.
Pull the handles towards each other until they touch by rotating your arms inwards and hunching your shoulders forward and down. Keep your elbows slightly bent. Lean into the movement. At the end of the movement, your hands should be directly in front of your chest, palms facing each other. Exhale during this movement. Pause briefly.
Step 3
Slowly let the handles return to the starting position, letting your chest and shoulder muscles stretch.
Slowly let the handles return to the starting position. Let your chest and shoulder muscles stretch. Inhale during this movement. Hold a handle in each hand. Your shoulders should stretch out and up as far as possible, body upright.