Start
End
ChestBeginnerBodyweight
Chest Push (multiple response)
Chest Push (multiple response)
Target Muscles
Chest, ChestAbs, AbsShoulders, ShouldersTriceps, Triceps
Blue = primary · Gray = secondary
Want a personalized workout plan based on your level and goals?
Get a personalized plan ›How to perform
- 1
Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
- 2
Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
- 3
Follow through by falling forward, catching yourself with your hands.
- 4
Immediately return to an upright position. Repeat for the desired number of repetitions.
Important tips
Keep your back straight.
Control the movement.
