Chest Push (multiple response)

Chest

Chest Push (multiple response)

LevelBeginner EquipmentMedicine ball MechanicCompound ForcePush

A rapid-fire medicine-ball chest pass in which you throw, catch and throw again in quick succession to build explosive pushing endurance.

Plyometrics

Primary musclesChest

Secondary musclesAbdominals Shoulders Triceps

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

1Stand facing a partner or rebound wall about 6-10 feet away holding a medicine ball at chest height.
2Place your feet shoulder-width apart with knees soft.
3Keep your elbows tucked.

How to perform

1Push the ball forward from your chest with both hands.
2Catch the rebound with your elbows bent to absorb it.
3Immediately push it out again without pausing.
4Continue for the planned number of throws.