The Medicine Ball Chest Push With Run Release is a dynamic exercise that targets the chest, shoulders, triceps, and core muscles. It involves explosively pushing a medicine ball away from the chest while simultaneously running forward or performing a quick shuffle. This exercise improves upper body strength, power, and cardiovascular endurance.
How to perform
To perform the Medicine Ball Chest Push With Run Release exercise, follow these steps:1. Stand with your feet shoulder-width apart, holding a medicine ball with both hands at chest level.
2. Engage your core muscles and maintain good posture with your back straight.
3. Bend your knees slightly and brace your core.
4. Explosively push the medicine ball away from your chest, extending your arms fully.
5. As you push the ball, take a few quick strides forward or perform a quick shuffle to chase after the ball.
6. Catch the ball and quickly return to the starting position.
7. Repeat the movement for a desired number of repetitions or for a set amount of time.
8. Make sure to maintain a controlled movement and avoid arching your back or leaning too far forward.
9. Focus on engaging your chest, shoulders, and triceps throughout the exercise.
10. To maximize the benefits of this exercise, perform it with speed and intensity, but also ensure proper form and technique to prevent injury.
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.