Exercise library · Chest

How to Do Chest Push from 3 point stance

Step-by-step instructions, muscles worked and workouts that use the chest push from 3 point stance.

Chest Push from 3 point stance animated demonstration from start to end position

Main muscles	Chest
Also works	Abs, Shoulders, Triceps
Equipment	Medicine Ball
Level	Beginner
Type	Plyometrics

How to do it

Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
As you execute the second step, explosively release the ball forward as hard as possible.

Form tips

Start light and own the movement before adding weight.
Control the lowering phase — don't drop into it.
Keep breathing; exhale on the hardest part.
Stop if you feel sharp pain (different from muscle burn).

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Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

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