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Chest

Chest Push from 3 point stance

Chest Push from 3 point stance (Start)Chest Push from 3 point stance (End)
LevelBeginnerEquipmentMedicine ballMechanicCompoundForcePush

A medicine-ball chest pass thrown from a three-point stance, which builds explosive pushing from a low athletic position.

Plyometrics
Primary musclesChest
Secondary musclesAbdominalsShouldersTriceps

Energy burned

≈ 25 kcalFor 3 × 8–12, rest 90s · ≈ 4.4 kcal/min

Estimate range 19–32 kcal (±25 %)

Muscle mass worked13 %
Effort during a set7.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Face a partner or rebound wall in a three-point stance with one hand on the floor.
  2. 2Hold a medicine ball in your free hand against your chest.
  3. 3Keep your hips low and your back flat.

How to perform

  1. 1Brace your core and drive your hips forward.
  2. 2Explosively push the ball forward from your chest.
  3. 3Follow through with arms extended.
  4. 4Catch or collect the ball and reset.

Alternatives

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More with Medicine ball

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Stretches for Chest

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