Start
End
ChestBeginnerBodyweight
Heavy Bag Thrust
Heavy Bag Thrust
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
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.
- 2
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.
- 3
Receive the bag as it swings back by reversing these steps.
Important tips
Keep your back straight.
Control the movement.
