Start
End
ChestBeginnerBodyweight
Chest Push from 3 point stance
دفع صدر من وضعية النقاط الثلاث
Target Muscles
ChestAbsShouldersTriceps
Blue = primary · Gray = secondary
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- 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.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
