Chest exercise · medicine ball
Medicine Ball Chest Push with Run Release
The medicine ball chest push with run release is a medicine ball exercise that targets the chest (pectorals), with the triceps, shoulders and core assisting.
- Target muscle
- Pectorals
- Also works
- Triceps, shoulders, core
- Equipment
- Medicine ball
- Body part
- Chest
How to do the medicine ball chest push with run release
- Stand with your feet shoulder-width apart, holding a medicine ball at chest level.
- Step forward with your right foot and simultaneously push the medicine ball forward, extending your arms fully.
- As you push the ball forward, release it and let it roll forward.
- Quickly run forward and catch the ball before it hits the ground.
- Once you catch the ball, bring it back to your chest and repeat the movement with your left foot forward.
- Continue alternating legs and repeating the exercise 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, shoulders and core work as secondary muscles. See all chest exercises or every medicine ball exercise.
