ChestBeginner

Chest Push (multiple response)

Plyometrics movement using Medicine Ball.

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

Chest Push (multiple response) reference position 1

Chest Push (multiple response) 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 kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
2
Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
3
Follow through by falling forward, catching yourself with your hands.
4
Immediately return to an upright position. Repeat for the desired number of repetitions.

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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