Chest Push (single response)
The Chest Push (single 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 (single response)
- 1
Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
- 2
Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
- 3
Follow through by falling forward, catching yourself with your hands.
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 (single response) work?
The Chest Push (single response) primarily works the Chest. Secondary muscles include the Abdominals, Shoulders, Triceps, which assist during the movement.
Is the Chest Push (single response) good for beginners?
Yes, the Chest Push (single response) 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 (single response)?
You need medicine ball to perform the Chest Push (single response). Most commercial gyms will have this available.
Track Your Progress
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