Chest Push (single response)

How to perform

1. 01Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
2. 02Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
3. 03Follow through by falling forward, catching yourself with your hands.

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.