One Arm Band Cross Body Chest Press

Pro Tip

Standing farther away from where the band is tied to increase resistance. Stand closer to decreases resistance. The band can be wrapped around any stable object if a power rack or pole is not available.

How To

Wrap a band around a power rack or pole at shoulder-level and stand upright with your feet shoulder-width apart, facing a direction perpendicular to the band.
With the arm closest to the band held at shoulder-level and bent, grip the band.
Exhale and press diagonally forward and inward across your body while keeping your arm at shoulder-level, not allowing its height to change or your torso to rotate.
Continue to press your arm diagonally until it is fully extended.
Inhale and allow your arm to bend back to the starting position, continuing to prevent your torso from rotating.
After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.