Middle Chest Flye Using Resistance Bands and Post

a.k.a. Band Cross Over

Differentiation: Mechanics

This variation of a Crossover is unique. Here is how: you use a double-handle resistance band | instead of a machine. You anchor the band to a post. As you pull the bands farther and make them thinner and longer,| the amount of resistance your chest feels increases. This increased resistance adds to the strength and definition of your chest muscles. This exercise helps build and define your inner chest.

Starting Position

To get into starting position, do this...

1) Locate a sturdy post of a squat rack or pull-up station.

2) Obtain elastic exercise bands (the kind with handles).

3) Wrap the band around the post. Assure an equal length of band is on your left and right side.

4) Stand with your back facing the post.

5) Grasp the handle of a band in each hand.

6) Place your feet shoulder-width apart for stability.

7) Take a step forward until there is tension in the band.

8) Assume a slight and natural arch in your lower back.

9) Extend the handles out and away from your body to an airplane - like position.

10) ...with the palm of each hand facing forward.

11) Bend your arms at the elbows slightly.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you flex your pecs, while arcing the handles inward

3) ...until they touch in front of your chest.

4) Squeeze your pecs and hold for a count of two seconds.

5) Then, inhale while you allow the handles to retract outward using a slow and controlled movement

6) ...until you feel your chest muscles stretch.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your arms slightly bent at the elbows and maintain this same angle during the movement.

Be sure to maintain control of the handle attachments. Do not allow the handles to tilt forward or backwards. Keep your arms perpendicular to the floor.

Keep your head facing upward during the movement.

Gear Advice

To perform this exercise, you will need resistance bands. If your gym does not offer resistance bands or you do not want to use the dirty pads at your gym or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home..

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