Chest Push (single response)

Chest Push (single response) 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 kneeling position holding the medicine ball with both hands tightly into the chest.
2. 2Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
3. 3Follow through by falling forward, catching yourself with your hands.

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.