Exercise library · Chest

How to Do Chest Push with Run Release

Step-by-step instructions, muscles worked and workouts that use the chest push with run release.

Chest Push with Run Release 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 an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
While taking your first step draw the medicine ball into your chest.
As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!

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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