Chest Push from 3 point stance

Chest Push from 3 point stance is a beginner-level compound in the plyometrics category that primarily works the chest. It also recruits the abs, shoulders and triceps. It is performed with medicine ball.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.