How to Do Chest Push (multiple response)
Step-by-step instructions, muscles worked and workouts that use the chest push (multiple response).
| Main muscles | Chest |
| Also works | Abs, Shoulders, Triceps |
| Equipment | Medicine Ball |
| Level | Beginner |
| Type | Plyometrics |
How to do it
- Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
- Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
- Follow through by falling forward, catching yourself with your hands.
- Immediately return to an upright position. Repeat for the desired number of repetitions.
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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