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Cross Body Chest Press - Instructions, Variations & Alternatives

Muscles involved

  • Pectorals
  • Deltoids
  • Triceps

Also known as

  • Cross Press
  • Single Arm Cross Press

How to perform

  1. Set up & Starting position (seated, or standing)
    Using a machine, cable or elastic band, position yourself at a 90 degree angle. Using your arm on the machine side, grasp the handle and position your hand in front of your chest, arm bent and elbow raised to the side (below shoulder height).

  2. Concentric phase
    Push to extend your arm horizontally across your chest.

  3. Isometric hold (option) - Hold the position with your arm stretched out in front of your chest for one second.

  4. Eccentric phase
    Return slowly to the starting position, repeat the movement, then change sides and repeat the same number of times.

Alternative exercises