Medicine Ball Chest Push with Run Release
From an athletic stance, stepping into a two-handed medicine ball chest push and sprinting out behind the throw. Links upper-body push power to acceleration.
Primary muscles
- Chest (Pectoralis Major)
- Triceps
- Front Delts
Secondary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Abs (Rectus Abdominis)
- Hamstrings
- Sets
- 3–5
- Reps
- 3–5
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand in an athletic stance, knees bent, hips back and back flat, holding a medicine ball low near your legs.
Take a first step forward and draw the ball up to your chest.
On the second step, push the ball forward explosively with both hands.
Sprint straight after the ball for about 10 m.
Walk back, collect the ball and reset.
Breathing: Exhale sharply on the release, then breathe freely through the sprint.
Coaching tips
Step, step, push
Throw out, not up
Chase the ball
Common mistakes
Standing up tall before the release
Pausing between the throw and the sprint
Pushing harder with one arm
Safety notes
Use a clear lane long enough for the throw and the sprint.
Choose a ball light enough to throw fast.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.