Description

The medicine ball chest push with run release is a dynamic exercise that combines upper body strength and explosive power. It targets the chest, shoulders, and core muscles.

Starting Position

Start in a push-up position with both hands on the medicine ball. Keep your core engaged and body in a straight line.

Technical Execution

Lower your body towards the ground by bending your elbows, then explosively push off the medicine ball and lift it off the ground while simultaneously jumping up and extending your arms overhead.

Range of Motion

Ensure a full range of motion by touching your chest to the medicine ball at the bottom position and fully extending your arms overhead during the run release.

Variations

You can increase the difficulty by using a heavier medicine ball or performing the exercise on an unstable surface like a Bosu ball.

Common Mistakes

Common mistakes include arching the back, using improper form, and not engaging the core muscles.

Practical Advice

Focus on maintaining a stable core and explosive power during the run release motion. Use a moderate weight medicine ball to start.

Additional Notes

This exercise can help improve upper body strength and power for various sports and functional movements.

Difficulty Level

Advanced

Equipment Needed

Medicine Ball

Primary Muscles

chest

Secondary Muscles