Chest Push (single response)
How to do the Chest Push (single response)
- 1
Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
- 2
Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
- 3
Follow through by falling forward, catching yourself with your hands.
How to program the Chest Push (single response)
Sets and reps
As a compound movement, the Chest Push (single response) responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Chest Push (single response) is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Chest Push (single response) work?
The Chest Push (single response) primarily targets the Chest. It also recruits the Abdominals, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Chest Push (single response)?
You need Medicine Ball. Difficulty level: Beginner.
How many sets and reps of the Chest Push (single response) should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
