Chest Push with Run Release
How to do the Chest Push with Run Release
- 1
Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
- 2
While taking your first step draw the medicine ball into your chest.
- 3
As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!
How to program the Chest Push with Run Release
Sets and reps
As a compound movement, the Chest Push with Run Release 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 with Run Release 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 with Run Release work?
The Chest Push with Run Release primarily targets the Chest. It also recruits the Abdominals, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Chest Push with Run Release?
You need Medicine Ball. Difficulty level: Beginner.
How many sets and reps of the Chest Push with Run Release 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.
