Exercise library · Chest

How to Do Chest Push (single response)

Step-by-step instructions, muscles worked and workouts that use the chest push (single response).

Chest Push (single response) 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 kneeling position holding the medicine ball with both hands tightly into the chest.
Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
Follow through by falling forward, catching yourself with your hands.

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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