Exercise

Chest Push from 3 point stance

Also known as: chest push 3 point stance, med ball chest pass start, 3 point chest push, football stance med ball push, medicine ball chest push from 3 point stance

Chest Push from 3 point stance — position 2

Chest Push from 3 point stance is a compound exercise for the chest. Main target: middle chest. Also works: upper abs, anterior deltoid and triceps lateral head. Equipment: medicine ball.

EquipmentMedicine ball

TypeCompound (multi-joint)

MovementPush

CategoryPlyometrics

Muscles worked

Primary

Middle chest

Secondary

Upper abs Anterior deltoid Triceps lateral head

How to do it

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