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Chest Push from 3 point stance, starting position 
Chest Push from 3 point stance, finishing position
PlyometricsbeginnerMedicine Ball
Chest Push from 3 point stance
Primary
Chest
Secondary
Abdominals, Shoulders, Triceps
Equipment
Medicine Ball
Level
beginner
Chest Push from 3 point stance demonstration
How to Perform
- 1Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
- 2To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
- 3As you execute the second step, explosively release the ball forward as hard as possible.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
ChestAbdominalsShouldersTriceps
Exercise Details
- Category
- Plyometrics
- Force
- push
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Chest Push from 3 point stance work?
Chest Push from 3 point stance primarily targets the Chest. It also works the Abdominals, Shoulders, Triceps as secondary muscles.
What equipment do I need for Chest Push from 3 point stance?
Chest Push from 3 point stance requires Medicine Ball.
Is Chest Push from 3 point stance suitable for beginners?
Yes, Chest Push from 3 point stance is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Chest Push from 3 point stance
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.