Chest Push (multiple response)
Level: beginner
Category: plyometrics
Force: push
Mechanic: compound
Equipment: medicine ball
Primary muscles: chest
Secondary muscles: abdominals
shoulders
triceps
Instructions:
Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
Follow through by falling forward, catching yourself with your hands.
Immediately return to an upright position. Repeat for the desired number of repetitions.