Chest Push (Multiple Response)
Kneel facing a wall or a partner with the ball held tight to your chest. Explode the hips forward to push the ball, fall forward onto your hands, then return upright at once.
- Difficulty
- Beginner
- Type
- Plyometrics
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 6
Form sequence
01 · setup
Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
02 · push · Key step
Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
03 · follow through
Follow through by falling forward, catching yourself with your hands.
04 · reset
Immediately return to an upright position. Repeat for the desired number of repetitions.
What's working
3D
- Pectoralis Major
Primary · 147 exercises
- Rectus Abdominis
Secondary · 152 exercises
- Anterior Deltoid
Secondary · 338 exercises
- Lateral Deltoid
Secondary · 338 exercises
- Posterior Deltoid
Secondary · 338 exercises
- Triceps Brachii
Secondary · 221 exercises
Open the full 3D atlas →
Equipment
Medicine ball17 exercises
Alternatives for Pectoralis Major
