ChestBeginner
Heavy Bag Thrust
Driving a hanging heavy bag away with a hard, rotating push from a staggered stance, then absorbing it as it swings back. Trains chest and shoulder push power linked to trunk rotation.
Primary muscles
- Chest (Pectoralis Major)
- Front Delts
- Triceps
Secondary muscles
- Obliques
- Abs (Rectus Abdominis)
- Serratus Anterior
- Glutes (Gluteus Maximus)
- Sets
- 3–4
- Reps
- 6–10 per side
- Rest
- 60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.