Chest Push with Run Release

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

Chest Push with Run Release: 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 with Run Release

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!

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 with Run Release

Questions

What muscles does the Chest Push with Run Release work?

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

Is the Chest Push with Run Release 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 with Run Release?

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

How many sets and reps of the Chest Push with Run Release 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).