Chest exercise · medicine ball
Medicine Ball Chest Push From 3 Point Stance
The medicine ball chest push from 3 point stance is a medicine ball exercise that targets the chest (pectorals), with the shoulders and triceps assisting.
- Target muscle
- Pectorals
- Also works
- Shoulders, triceps
- Equipment
- Medicine ball
- Body part
- Chest
How to do the medicine ball chest push from 3 point stance
- Start in a 3 point stance with one hand on the medicine ball and the other hand on the ground.
- Extend your legs and position your body in a straight line.
- Lower your chest towards the ground while keeping your back straight.
- Push the medicine ball away from your body, extending your arm fully.
- Return to the starting position and repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The shoulders and triceps work as secondary muscles. See all chest exercises or every medicine ball exercise.
