Chest Push (multiple response)
The Chest Push (multiple response) 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 (multiple response)
- 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.
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 (multiple response) work?
The Chest Push (multiple response) primarily works the Chest. Secondary muscles include the Abdominals, Shoulders, Triceps, which assist during the movement.
Is the Chest Push (multiple response) good for beginners?
Yes, the Chest Push (multiple response) is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Chest Push (multiple response)?
You need medicine ball to perform the Chest Push (multiple response). Most commercial gyms will have this available.
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