Chest Push from 3 point stance

Also called 3 point med ball push, medicine ball chest throw and 3 point stance chest pass.

Works

Chest, plus abs, shoulders and triceps

Equipment

Medicine ball

Level

Beginner

Type

Compound

How to do it

Setup. 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.

1. To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
2. As you execute the second step, explosively release the ball forward as hard as possible.

Cues

• Start low in a 3 point stance.
• Ball to the chest on step one.
• Push it out hard on step two.
• Sprint after the release.

Common mistakes

• Standing up too early.
• Pushing up instead of out.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Easier

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