Chest Push (single response) — start position
Start
Chest Push (single response) — end position
End

Chest / Beginner / Compound (multi-joint)

Chest Push (single 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 holding the medicine ball with both hands tightly into the chest.
  2. Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
  3. Follow through by falling forward, catching yourself with your hands.

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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.