Chest Push (multiple response)

Technique

How to perform Chest Push (multiple response)

1. Kneel facing a sturdy wall with enough clear floor space to catch yourself on your hands, holding a rebounding medicine ball at your chest.
2. Lean and drive your hips forward as you push the ball forcefully toward the wall.
3. As your body continues forward, place both hands on the floor and bend your elbows to absorb the fall.
4. Keep your trunk controlled and push through your hands to return to kneeling without using another forward hip drive.
5. Collect the ball as it bounces or rolls back from the wall and bring it to your chest.
6. Re-establish your kneeling position before the next throw; reset if the ball returns outside your working space.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.