Chest · Resistance bands

Band Cross Body One Arm Chest Press

The band cross body one arm chest press is a unilateral isolation exercise that targets the pectoral muscles by emphasizing horizontal adduction across the midline of the body. It is ideal for lifters looking to correct muscular imbalances, build core anti-rotation strength, or finish a chest workout with focused tension.

Muscles: Chest
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Anchor the band at chest height to your right side and take the handle in your right hand.
Stand sideways to the anchor with your feet shoulder-width apart and step away until the band is taut, holding the handle at the right side of your chest, elbow bent.
Brace your core and keep your hips facing forward, then inhale.
As you exhale, press the handle across your body to the left until your arm is fully extended in front of your chest.
Pause for a moment, resisting the band's pull to rotate you.
Inhale and slowly bring the handle back to your chest; complete all reps, then switch sides.

Common mistakes

Rotating your hips and shoulders along with the press reduces tension on the chest and turns the movement into a torso twist.
Allowing the band to snap the arm back quickly removes eccentric time under tension and risks anterior shoulder strain.
Shrugging the working shoulder upward shifts engagement into the upper trapezius and compromises proper chest recruitment.

Tips

Keep your hips and shoulders squared forward and brace your midsection firmly to resist the band's rotational pull.
Focus on driving the inner edge of your bicep toward your sternum at full extension to maximize the peak contraction.
Select a resistance level that allows a distinct hold at full reach without leaning your torso into the press.

Sets and reps

Perform 3 to 4 sets of 12 to 15 controlled repetitions per side, resting 45 to 60 seconds between arms to target hypertrophy and muscular endurance.

Muscles worked

Band Cross Body One Arm Chest Press: chest

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

Why press across the body instead of straight ahead?

Crossing the midline follows the natural orientation of the sternal pectoral fibers, producing a significantly stronger peak contraction than standard straight presses.

Can this exercise help correct strength imbalances between sides?

Yes, pressing unilaterally ensures that each pectoral muscle works independently, preventing the dominant side from compensating and helping balance chest development.

Similar exercises

All chest exercises →