Chest / Beginner / Compound (multi-joint)

Chest Push (multiple response)

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 kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
2. Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
3. Follow through by falling forward, catching yourself with your hands.
4. Immediately return to an upright position. Repeat for the desired number of repetitions.

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