ChestBeginner

Chest Push with Run Release

Plyometrics movement using Medicine Ball.

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

Chest Push with Run Release reference position 1

Chest Push with Run Release 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 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.
2
While taking your first step draw the medicine ball into your chest.
3
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!

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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