Chest Push with Run Release
The Chest Push with Run Release 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 with Run Release
- 1
Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
- 2
While taking your first step draw the medicine ball into your chest.
- 3
As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!
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 with Run Release work?
The Chest Push with Run Release primarily works the Chest. Secondary muscles include the Abdominals, Shoulders, Triceps, which assist during the movement.
Is the Chest Push with Run Release good for beginners?
Yes, the Chest Push with Run Release 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 with Run Release?
You need medicine ball to perform the Chest Push with Run Release. Most commercial gyms will have this available.
Track Your Progress
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