Exercise

Chest Push (single response)

Also known as: chest push single response, kneeling chest pass, single rep chest push, kneeling med ball pass

Chest Push (single response) — position 2

Chest Push (single response) 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 kneeling position holding the medicine ball with both hands tightly into the chest.
Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
Follow through by falling forward, catching yourself with your hands.