Medicine Ball Chest Push from 3 Point Stance

Medicine Ball Chest Push from 3 Point Stance

The Medicine Ball Chest Push from 3 Point Stance is an excellent exercise that targets your chest, shoulders, and triceps while also engaging your core muscles. This exercise involves using a medicine ball, which is a weighted ball, to create resistance and challenge your upper body strength. To perform this exercise, you start by assuming a 3 Point Stance position. This means you position yourself similar to a sprinter just before starting a race, with one hand on the ground and the opposite foot back, creating a slight diagonal line with your body. The arm on the same side as the hand on the ground should be extended straight and act as the base of support. Next, grip the medicine ball with your other hand and position it just above your chest. From this starting position, you explosively push the medicine ball away from your body, extending your arm fully while maintaining control. The Medicine Ball Chest Push from 3 Point Stance not only helps to increase upper body strength and power but also challenges your stability and balance due to the 3 Point Stance position. Adding this exercise to your workout routine can be a great way to diversify your chest and upper body training, helping you achieve toned muscles and improved athletic performance.


  • Assume a three-point stance with one hand on a medicine ball and the other hand on the ground, shoulder-width apart.
  • Extend your legs back so that you are in a plank position, with the medicine ball and your grounded hand supporting your weight.
  • Bend your elbows and lower your chest towards the ground, keeping your body in a straight line from head to toe.
  • Push through your grounded hand and the medicine ball to extend your arms, returning to the starting position.
  • Repeat for the desired number of repetitions.
  • Switch the position of the medicine ball and your grounded hand to work the opposite side of your chest.

Tips & Tricks

  • Focus on maintaining a strong and stable core throughout the exercise.
  • Engage the chest muscles by squeezing the medicine ball as you push it away from your chest.
  • Control the movement and avoid using momentum to push the ball.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation.
  • Make sure to exhale as you push the ball away from your chest and inhale as you bring it back.
  • Keep your shoulders relaxed and avoid shrugging them during the exercise.
  • Maintain a slight bend in your elbows throughout the movement to avoid strain or hyperextension.
  • To further challenge your chest muscles, increase the weight of the medicine ball.
  • Focus on proper form and technique rather than the number of repetitions.
  • Always warm up before performing the exercise to prepare your muscles for the workout.


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