Description

The medicine ball chest push is a dynamic exercise that targets the pectoral muscles and helps improve upper body strength and stability.

Starting Position

Start by lying on your back on a mat with your knees bent and feet flat on the floor. Hold the medicine ball with both hands at chest level.

Technical Execution

Push the ball away from your chest by extending your arms, then bring it back to the starting position with control. Repeat for the desired number of repetitions.

Range of Motion

Maintain a full range of motion by extending the arms fully during the push and controlling the ball on the way back to the chest.

Variations

Variations include performing the exercise on an unstable surface like a bosu ball or incorporating a push-up after the chest push.

Common Mistakes

Common mistakes include arching the back excessively, allowing the elbows to flare out too much, and using momentum to push the ball.

Practical Advice

Focus on maintaining a stable core throughout the movement and control the descent of the ball to maximize muscle engagement.

Additional Notes

This exercise can be modified by adjusting the weight of the medicine ball or changing the tempo of the movement.

Difficulty Level

Intermediate

Equipment Needed

Medicine Ball

Primary Muscles

pectorals

Secondary Muscles