Chest exercise · medicine ball
Medicine Ball Chest Push Single Response
The medicine ball chest push single response is a medicine ball exercise that targets the chest (pectorals), with the triceps and shoulders assisting.
- Target muscle
- Pectorals
- Also works
- Triceps, shoulders
- Equipment
- Medicine ball
- Body part
- Chest
How to do the medicine ball chest push single response
- Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
- Extend your arms forward, pushing the medicine ball away from your chest.
- Pause for a moment, then slowly bring the medicine ball back to your chest.
- 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 triceps and shoulders work as secondary muscles. See all chest exercises or every medicine ball exercise.
