Three-Point Medicine Ball Chest Push
From a three-point stance with the ball on the ground in front, stepping out, bringing the ball to the chest and releasing a powerful two-handed push. Builds push power out of a low, explosive start.
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
Squat into a three-point stance, back flat and one hand on the ground, with a medicine ball on the floor directly in front of you.
Take your first step forward, picking up the ball and pulling it to your chest.
Set both hands behind the ball as the second foot comes through.
On the second step, drive off the ground and push the ball forward as hard as you can.
Follow through with a few running steps, then collect the ball and reset.
Breathing: Exhale sharply on the release.
Coaching tips
Stay low out of the stance
Two steps, then fire
Push out, not up
Common mistakes
Standing straight up before the throw
Releasing on the first step before the hands are set
Throwing with the arms and no leg drive
Safety notes
Use a clear lane and a ball light enough to throw explosively.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.