Area Targeted: Middle Chest

If you really need a Two Arm Chest Fly in your exercise mix, then Crossover Chest Fly With Resistance Tube Bands is the exercise for you. Since you are working against a single Anchor/Resistance Point, your resistance on the Chest Muscles can be limited. That’s why we added the crossover. Bringing your arms further across your body makes all of the difference!


Follow the instructions below to perform this exercise:


Anchor: Secure the band(s) to the door with the door anchor at waist height.

Bands: Attach a handle to each end of the band(s).

Body Positioning: Grip a handle in each hand. Now stand 3 to 4 feet away from the door, with your back to the door. Keep your back straight, head straight and chest up. Position your arms up (parallel with the floor) and with a slight bend. Your arms should also be back (elbows even with your shoulders).



Pull the handles out and around, until your arms are in front of your body. Cross one hand below the other at the end of the movement. Alternate which arm crosses on top for every repetition. Return to the starting position (controlling the resistance). Repeat.



1. Keep your arms frozen with a slight bend in your elbows throughout the movement.