Exercise

Chest Push with Run Release

Also known as: chest push run release, med ball push and sprint, running chest pass, med ball push sprint

Chest Push with Run Release — position 2

Chest Push with Run Release 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 an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
While taking your first step draw the medicine ball into your chest.
As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!