ChestBeginner

Chest Push from 3 point stance

Plyometrics movement using Medicine Ball.

Primary muscle: Chest
Secondary muscles: Abdominals, Shoulders, Triceps
Force: Push
Movement pattern: Compound
Movement category: Plyometric

Chest Push from 3 point stance reference position 1

Chest Push from 3 point stance reference position 2

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ChestSupporting Abdominals, Shoulders, Triceps

Movement instructions

Set up, move with control, and reassess.

1
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.
2
To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
3
As you execute the second step, explosively release the ball forward as hard as possible.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.
Confirm the ball and surrounding area are suitable for any throw, catch, or rebound used in the exercise.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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