Chest Push (single response)

Also called kneeling med ball chest push, kneeling chest throw and chest push.

Works

Chest, plus abs, shoulders and triceps

Equipment

Medicine ball

Level

Beginner

Type

Compound

How to do it

Setup. Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.

1. Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
2. Follow through by falling forward, catching yourself with your hands.

Cues

• Kneel tall, ball tight to the chest.
• Drive the hips forward first.
• Push the ball as far as possible.
• Catch yourself in a push-up.

Common mistakes

• Pushing with arms only.
• Landing with straight arms.

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.

Harder

Easier

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