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Medicine Ball Chest Push From a Three-Point Stance

AdvancedStrengthTier T4

Set up in a three-point stance with one hand on the floor and a medicine ball ahead. Step forward and gather the ball to your chest. Plant the second foot and thrust the ball straight forward with maximum speed.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball

Home Options

  • medicine ball

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set in a three-point stance with one hand on the floor and the medicine ball in front.
  • Load the stance ready to step forward and gather the ball.
  1. He holds a three-point stance: both feet staggered low, one hand posted on the floor, the medicine ball resting ahead of him on the floor.

    Step 1 of 5

    Set in a three-point stance with one hand on the floor and the medicine ball ahead on the floor.

  2. He has stepped forward off the stance and is gathering the ball up to his chest with both hands, mid-stride.

    Step 2 of 5

    Step forward and gather the ball up to the chest with both hands.

  3. His second foot plants firmly under him, the ball held tight at his chest with both hands, coiled for the push.

    Step 3 of 5

    Plant the second foot under the drive, the ball held at the chest ready to push.

  4. His arms are extended straight forward off his chest releasing the ball ahead of him at maximum velocity, body driven forward off the plant.

    Step 4 of 5

    Thrust the ball straight forward off the chest with maximum velocity.

  5. He holds a three-point stance: both feet staggered low, one hand posted on the floor, the medicine ball resting ahead of him on the floor.

    Step 5 of 5

    Set in a three-point stance with one hand on the floor and the medicine ball ahead on the floor.

Safety Information

Step forward gathering the ball to the chest with both hands, then as the second foot plants explosively thrust the ball straight forward with maximum velocity. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.