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Chest

Chest Push (single response)

Chest Push (single response) (Start)Chest Push (single response) (End)
LevelBeginnerEquipmentMedicine ballMechanicCompoundForcePush

A single medicine-ball chest pass thrown with full power and reset between each rep.

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. 1Stand facing a partner or rebound wall holding a medicine ball at your chest.
  2. 2Set your feet shoulder-width apart with knees soft.
  3. 3Brace your core.

How to perform

  1. 1Push the ball forward explosively with both hands.
  2. 2Extend your arms and follow through.
  3. 3Catch the ball and settle your position.
  4. 4Reset fully before the next throw.

Alternatives

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More with Medicine ball

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Stretches for Chest

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