Chest Push from 3 point stance — start position
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Chest Push from 3 point stance — end position
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Chest / Beginner / Compound (multi-joint)

Chest Push from 3 point stance

A medicine ball explosive exercise for the chest, with the abs, front delts and triceps assisting.

At a glance

Primary
Chest
Secondary
Abs, Front delts, Triceps, Serratus anterior
Equipment
Medicine ball
Movement pattern
Horizontal push
Level
Beginner
Type
Chest, Compound (multi-joint), Explosive

How to do it

  1. Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
  2. To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
  3. As you execute the second step, explosively release the ball forward as hard as possible.

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Muscles worked

Neck (Front)Upper traps (Front)Front delts — secondary (Front)Side delts (Front)Chest — primary (Front)Serratus anterior — secondary (Front)Biceps (Front)Forearms & grip (Front)Abs — secondary (Front)Obliques (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps — secondary (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)
FrontBack
  • Primary: Chest
  • Secondary: Abs, Front delts, Triceps, Serratus anterior

Best for

How specific this exercise is to each movement.

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Photos and instructions: free-exercise-db (github.com/yuhonas/free-exercise-db), public domain.