Breathing
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
Loading
Getting your next view ready…
Getting your next view ready…
The Chest Push from 3 point stance primarily works the chest, with the abdominals, shoulders and triceps supporting the movement. It is a plyometrics movement performed with medicine ball.
1 / 2How to
Movement instructions
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.
Technique guidance
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same medicine ball setup, range of motion and recording method when comparing Chest Push from 3 point stance sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Chest is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the chest using something else.
Related
Get the app
Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
