ChestBeginner
Kneeling Medicine Ball Chest Push
From tall kneeling, driving the hips forward and pushing a medicine ball from the chest as far as possible, then falling onto the hands. Trains upper-body push power driven by hip extension.
Primary muscles
- Chest (Pectoralis Major)
- Triceps
- Front Delts
Secondary muscles
- Abs (Rectus Abdominis)
- Glutes (Gluteus Maximus)
- Serratus Anterior
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.