Plyometrics

Chest Push from 3 point stance

The chest push from 3 point stance is a beginner plyometrics exercise for your chest, using medicine ball.

Main muscles
Chest
Also works
Abs, Shoulders, Triceps
Equipment
Medicine ball
Level
Beginner
Chest Push from 3 point stance, starting position
Start
Chest Push from 3 point stance, end position
Finish

How to do it

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

Alternatives to the chest push from 3 point stance

Cable fly Cable stack Chest press machine Chest press machine Dumbbell bench press Dumbbells, Flat bench Dumbbell floor press Dumbbells Dumbbell fly Dumbbells, Flat bench Incline dumbbell press Dumbbells, Adjustable bench