The Medicine Ball Chest Push Multiple Response exercise is a dynamic and challenging exercise that targets the chest, shoulders, and triceps, as well as the core and legs to a lesser degree. This exercise is a great way to increase upper body strength, power, and muscular endurance.
How to perform
To perform the Medicine Ball Chest Push Multiple Response exercise, follow these step-by-step instructions:1. Stand with your feet shoulder-width apart and hold a medicine ball at chest level with both hands. Your elbows should be bent and pointing out to the sides.
2. Brace your core and engage your chest, shoulders, and triceps as you push the medicine ball out in front of you with both hands, fully extending your arms.
3. As you push the ball out, explode through your chest and shoulders, using the strength and power of your upper body to propel the ball forward.
4. Once the ball has reached full extension, quickly retract it back to your chest by bending your elbows and pulling the ball back in towards you.
5. As you bring the ball back towards your chest, focus on controlling the movement to resist the force of the ball and engage your chest and shoulders to decelerate the movement.
6. Repeat the movement for the desired number of repetitions, focusing on maintaining proper form and engaging your muscles throughout the exercise.
7. To make the exercise more challenging, you can increase the weight of the medicine ball or perform the movement at a faster pace.
8. To modify the exercise, you can perform it on your knees or against a wall for added support and stability. Additionally, you can adjust the weight of the medicine ball to suit your fitness level and goals.
Equipment required
Medicine Ball
A Medicine Ball is a weighted fitness tool, usually made of rubber or leather, that ranges in weight from 2 to 25 pounds. It is used for a variety of strength and conditioning exercises including core work, functional training, plyometrics, and rehabilitation. The weight and size of the ball allows for dynamic movements that engage multiple muscle groups, improve balance, coordination, and power.