GymPlan AIChest Push from 3 point stance
Chest Push from 3 point stance is a beginner compound plyometrics that mainly works your chest, with help from your abs, shoulders and triceps.
How to do the chest push from 3 point stance
- Begin 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.
- To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
- As you execute the second step, explosively release the ball forward as hard as possible.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Start your free trialChest Push from 3 point stance alternatives
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What muscles does the chest push from 3 point stance work?
It mainly works your chest; your abs, shoulders and triceps assist.
How many sets and reps of chest push from 3 point stance should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the chest push from 3 point stance good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.