Band Cross Body One Arm Chest Press
Complete guide to Band Cross Body One Arm Chest Press. Learn proper form, technique, and execution. Targets Chest — Upper Chest. Requires resistance band. Step-by-step instructions and expert tips.
How to Perform Band Cross Body One Arm Chest Press
Anchor a resistance band to one side at chest height and grab the free end with one hand.
Stand facing away from the anchor with your feet shoulder-width apart and hand at chest level.
Engage your abs and take a breath.
Press your hand forward and across your body in a diagonal motion until your arm is fully extended and exhale.
Slowly return to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |