Chest Push from 3 point stance

How to perform

1. 01Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
2. 02To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
3. 03As you execute the second step, explosively release the ball forward as hard as possible.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.