GymPlan AIChest Push with Run Release
Chest Push with Run Release is a beginner compound plyometrics that mainly works your chest, with help from your abs, shoulders and triceps.
How to do the chest push with run release
- Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
- While taking your first step draw the medicine ball into your chest.
- As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!
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.
Track your chest push with run release with GymPlan AI
Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.
Start your free trialChest Push with Run Release 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 from 3 point stanceOther · BeginnerFAQ
What muscles does the chest push with run release work?
It mainly works your chest; your abs, shoulders and triceps assist.
How many sets and reps of chest push with run release 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 with run release good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.