A beginner plyometrics exercise done with a medicine ball that mainly works the chest, with help from the abdominals, shoulders and triceps. 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.
Updated
Primary
Chest
Secondary
Abdominals, Shoulders, Triceps
Equipment
Medicine Ball
Level
beginner
Chest Push from 3 point stance demonstration
Chest Push from 3 point stance, starting positionChest Push from 3 point stance, finishing position
How to Perform
1Begin 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.
2To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
3As you execute the second step, explosively release the ball forward as hard as possible.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
