Chest Push with Run Release — start position
Start
Chest Push with Run Release — end position
End

Chest / Beginner / Compound (multi-joint)

Chest Push with Run Release

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 an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
  2. While taking your first step draw the medicine ball into your chest.
  3. As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!

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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.