Start
End
ChestBeginnerBodyweight
Chest Push (single response)
دفع صدر (استجابة واحدة)
Target Muscles
ChestAbsShouldersTriceps
Blue = primary · Gray = secondary
Want a personalized workout plan based on your level and goals?
Get a personalized plan ›How to perform
- 1
Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
- 2
Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
- 3
Follow through by falling forward, catching yourself with your hands.
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.
