Heavy Bag Thrust

A beginner plyometrics exercise for the chest, done with a other equipment.

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

How to do the Heavy Bag Thrust

Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.
Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body.
Receive the bag as it swings back by reversing these steps.

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 Heavy Bag Thrust

Questions

What muscles does the Heavy Bag Thrust work?

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

Is the Heavy Bag Thrust 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 Heavy Bag Thrust?

Good alternatives that train the chest: Incline Push-Up Depth Jump, Drop Push, Chest Push (multiple response) or Chest Push (single response).

How many sets and reps of the Heavy Bag Thrust 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).