Chest · Resistance Band
Band Cross Body One Arm Chest Press
How to do the band cross body one arm chest press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Anchor a resistance band at chest height and stand sideways to it, holding the handle in the hand farthest from the anchor. Press the handle across your body and forward until your arm is extended in front of your chest, then return slowly against the tension.
- 1Feel your chest pull the handle across your body as you press
- 2Brace your core to resist the band twisting your torso toward the anchor
- 3Squeeze your pec at full extension across the midline
Common mistakes
- Don't rotate your torso to push the handle; keep your hips square
- Avoid shrugging or letting your shoulder roll forward
- Don't let the band snap your arm back; control the return
Muscles worked
The band cross body one arm chest press mainly works the mid chest, with the triceps, upper chest, lower chest, obliques, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- ObliquesSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- Internal RotatorsMinor
Kovo programs the band cross body one arm chest press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.