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Chest

Heavy Bag Thrust

Heavy Bag Thrust (Start)Heavy Bag Thrust (End)
LevelBeginnerEquipmentOtherMechanicCompoundForcePush

A plyometric drill where you thrust your hands forward into a heavy bag to build explosive upper-body power.

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 heavy bag with your feet staggered and your knees slightly bent.
  2. 2Hold your hands at chest height with your palms forward.
  3. 3Keep your core braced.

How to perform

  1. 1Push your hands explosively into the bag, extending your arms.
  2. 2Drive off your back foot to transfer power.
  3. 3Let the bag swing and recover your hands to the start.
  4. 4Repeat quickly for the planned time or reps.

Alternatives

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Stretches for Chest

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