Chest Push with Run Release

Chest Push with Run Release — Start position — Start position

Chest Push with Run Release — End position — End position

Region: Chest
Equipment: Medicine Ball
Category: Plyometrics
Level: Beginner
Mechanic: compound
Force: push

Muscles worked

chest
abdominals
shoulders
triceps

Filled = primary · Outlined = secondary

Source: Free Exercise DB (public domain)

How to perform

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!

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