GymPlan AIChest Push (single response)
Chest Push (single response) is a beginner compound plyometrics that mainly works your chest, with help from your abs, shoulders and triceps.
How to do the chest push (single response)
- Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
- Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
- Follow through by falling forward, catching yourself with your hands.
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 (single response) alternatives
Exercises that train the same main muscle, including options with other equipment.
Isometric Chest SqueezesBodyweight · Beginner
Drop PushOther · Intermediate
Plyo Push-upBodyweight · Beginner
Heavy Bag ThrustOther · Beginner
Medicine Ball Chest PassOther · Beginner
Chest Push with Run ReleaseOther · BeginnerFAQ
What muscles does the chest push (single response) work?
It mainly works your chest; your abs, shoulders and triceps assist.
How many sets and reps of chest push (single response) 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 (single response) good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.