Chest Push (multiple response)

Also called kneeling chest pass, repeat med ball chest push and med ball wall pass.

Works

Chest, plus abs, shoulders and triceps

Equipment

Medicine ball

Level

Beginner

Type

Compound

How to do it

Setup. Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.

1. Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
2. Follow through by falling forward, catching yourself with your hands.
3. Immediately return to an upright position. Repeat for the desired number of repetitions.

Cues

• Kneel tall, ball at the chest.
• Explode the hips and push.
• Fall forward, catch in a push-up.
• Rebound up and repeat.

Common mistakes

• Pushing with arms only.
• Collapsing on the catch.

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.

Go easy, or pick an alternative, if you have sore wrists and a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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