Plyometrics

Heavy Bag Thrust

The heavy bag thrust is a beginner plyometrics exercise for your chest, using other.

Main muscles
Chest
Also works
Abs, Shoulders, Triceps
Equipment
Other
Level
Beginner
Heavy Bag Thrust, starting position
Start
Heavy Bag Thrust, end position
Finish

How to do it

  1. Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.
  2. Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body.
  3. Receive the bag as it swings back by reversing these steps.

Alternatives to the heavy bag thrust

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