Medicine Ball Chest Push Single Response

Medicine Ball Chest Push Single Response

The Medicine Ball Chest Push Single Response is a dynamic upper body exercise that targets the chest, shoulders, and triceps muscles. This exercise is a variation of the traditional chest press and involves using a medicine ball to provide resistance. It is a great exercise for improving upper body strength and power. During the Medicine Ball Chest Push Single Response, you start by lying on a flat bench with your feet planted firmly on the ground. Hold a medicine ball with both hands and extend your arms straight out in front of your chest. This is your starting position. From here, you explosively push the medicine ball forward, extending your arms fully. Keep your core engaged and your back pressed against the bench at all times. As the ball reaches the end of the movement, quickly retract your arms back to the starting position and repeat for the desired number of repetitions. This exercise can be performed with various weights of medicine balls to accommodate different fitness levels. It is important to choose a weight that challenges you but still allows you to maintain proper form throughout the exercise. Remember to start with a lighter weight if you are a beginner and gradually increase the weight as you get stronger. The Medicine Ball Chest Push Single Response is an excellent exercise for individuals seeking to build upper body strength, increase muscle endurance, and enhance overall power. It can be incorporated into a full-body workout routine or used as a standalone exercise to target the chest, shoulders, and triceps specifically. Incorporating this exercise into your training regimen can help you achieve a well-rounded upper body and take your fitness to the next level.


  • Start by lying flat on your back on a mat or bench, with your knees bent and feet flat on the ground.
  • Hold a medicine ball with both hands, positioning it at your chest level.
  • Take a deep breath in, and as you exhale, press the medicine ball away from your chest in a controlled manner.
  • Extend your arms fully, keeping a slight bend in your elbows to avoid hyperextension.
  • Pause for a moment at the end of the movement, feeling the contraction in your chest muscles.
  • Inhale as you slowly bring the medicine ball back towards your chest, maintaining control throughout the motion.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the entire movement.
  • Ensure that your back is in a stable position during the exercise.
  • Use a controlled and slow movement pattern to maximize muscle engagement.
  • Exhale during the exertion phase of the exercise to maintain good breathing technique.
  • Gradually increase the weight of the medicine ball to challenge yourself and progress over time.
  • Focus on proper form and technique before adding intensity or increasing weights.
  • Incorporate variations of the exercise such as incline or decline angles to target different areas of the chest muscles.
  • Take adequate rest between sets to allow for muscle recovery and prevent overexertion.
  • Maintain a balanced diet with sufficient protein and nutrients to support muscle growth and recovery.
  • Listen to your body and adjust the exercise intensity or technique as needed to avoid injury.


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