Chest Push from 3 point stance
The Chest Push from 3 point stance is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The abdominals and shoulders and triceps assist as stabilizers throughout the range of motion.
How to Chest Push from 3 point stance
- 1
Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
- 2
To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
- 3
As you execute the second step, explosively release the ball forward as hard as possible.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Chest Push from 3 point stance work?
The Chest Push from 3 point stance primarily works the Chest. Secondary muscles include the Abdominals, Shoulders, Triceps, which assist during the movement.
Is the Chest Push from 3 point stance good for beginners?
Yes, the Chest Push from 3 point stance is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Chest Push from 3 point stance?
You need medicine ball to perform the Chest Push from 3 point stance. Most commercial gyms will have this available.
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