Chest Push (single response)

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

Chest Push (single response): 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 (single response)

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.

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 (single response)

Questions

What muscles does the Chest Push (single response) work?

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

Is the Chest Push (single response) 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 (single response)?

Good alternatives that train the chest: Chest Push (multiple response), Chest Push from 3 point stance, Chest Push with Run Release or Medicine Ball Chest Pass.

How many sets and reps of the Chest Push (single response) 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).