Chest Push from 3 point stance

A beginner plyometrics exercise for the chest, done with a medicine ball.

Chest Push from 3 point stance: finishing position

Main muscles: Chest
Also works: Abs, Shoulders and Triceps
Equipment: Medicine ball
Level: Beginner
Type: Compound
Movement: Push

How to do the Chest Push from 3 point stance

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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Chest Push from 3 point stance

Questions

What muscles does the Chest Push from 3 point stance work?

Mainly the chest, with the abs, shoulders and triceps helping.

Is the Chest Push from 3 point stance good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Chest Push from 3 point stance?

Good alternatives that train the chest: Chest Push (multiple response), Chest Push (single response), Chest Push with Run Release or Medicine Ball Chest Pass.

How many sets and reps of the Chest Push from 3 point stance should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).