GymPlan AIHeavy Bag Thrust
Heavy Bag Thrust is a beginner compound plyometrics that mainly works your chest, with help from your abs, shoulders and triceps.
How to do the heavy bag thrust
- Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.
- Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body.
- Receive the bag as it swings back by reversing these steps.
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 trialHeavy Bag Thrust alternatives
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What muscles does the heavy bag thrust work?
It mainly works your chest; your abs, shoulders and triceps assist.
How many sets and reps of heavy bag thrust 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 heavy bag thrust good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.