Animated GIF · Available via API
gif_boxMedicine Ball Chest Push With Run Release
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fitness_center Equipment
Medicine BallCategory
cardio
Mechanic
compound
Cal/min
9.8
Force
push
Medicine Ball Chest Push With Run Release is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using medicine ball, it falls under the cardio category. Secondary muscles engaged include Triceps and Shoulders.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart, holding a medicine ball at chest level.
Step forward with your right foot and simultaneously push the medicine ball forward, extending your arms fully.
As you push the ball forward, release it and let it roll forward.
Quickly run forward and catch the ball before it hits the ground.
Once you catch the ball, bring it back to your chest and repeat the movement with your left foot forward.
Continue alternating legs and repeating the exercise for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Medicine Ball Chest Push With Run Release loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Medicine Ball Chest Push With Run Release is classified as a Beginner cardio exercise, so beginners and anyone new to training Chest can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on cardio training and pairs naturally with other Chest movements in a balanced routine.
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