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Chest

Chest Push with Run Release

Chest Push with Run Release (Start)Chest Push with Run Release (End)
LevelBeginnerEquipmentMedicine ballMechanicCompoundForcePush

A medicine-ball chest pass that you release after a short run-up, linking running momentum to an explosive push.

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. 1Hold a medicine ball at your chest and stand about 10 feet from a rebound wall or open space.
  2. 2Check that the throw path is clear.
  3. 3Set your weight forward on the balls of your feet.

How to perform

  1. 1Take two or three quick steps toward the target.
  2. 2On the last step, push the ball forward from your chest.
  3. 3Follow through with your arms extended.
  4. 4Slow down and walk back to retrieve the ball.

Alternatives

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More with Medicine ball

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Stretches for Chest

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