Start
End
ChestBeginnerBodyweight
Medicine Ball Chest Push
دفع صدر بالكرة الطبية
Target Muscles
ChestAbsShouldersTriceps
Blue = primary · Gray = secondary
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- 1
Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
- 2
Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
- 3
Follow through by falling forward, catching yourself with your hands.
- 4
Immediately return to an upright position. Repeat for the desired number of repetitions.
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.
