Medicine Ball Chest Push From 3 Point Stance
Medicine Ball Chest Push From 3 Point Stance is the middle rung where progress speeds up and works as a chest-day opener.
How to do Medicine Ball Chest Push From 3 Point Stance
- Start in a 3 point stance with one hand on the medicine ball and the other hand on the ground.
- Extend your legs and position your body in a straight line.
- Lower your chest towards the ground while keeping your back straight.
- Push the medicine ball away from your body, extending your arm fully.
- Return to the starting position and repeat for the desired number of repetitions.
Medicine Ball Chest Push From 3 Point Stance Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change one variable a week and let the rest stay put.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Stop the set at the last rep that still looks like the first.
Common Medicine Ball Chest Push From 3 Point Stance Mistakes
Choosing a load you can move but cannot own
Pick a weight that lets you finish every rep looking the same.
Letting the shoulders roll forward at the bottom
Set the shoulder blades back and down before rep one and hold it there.
Easier and Harder Than Medicine Ball Chest Push From 3 Point Stance
Swap Medicine Ball Chest Push From 3 Point Stance For
Medicine Ball Chest Push From 3 Point Stance — Frequently Asked Questions
How do you do the Medicine Ball Chest Push From 3 Point Stance?
Start in a 3 point stance with one hand on the medicine ball and the other hand on the ground. Extend your legs and position your body in a straight line. Lower your chest towards the ground while keeping your back straight. Use medicine Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Medicine Ball Chest Push From 3 Point Stance work?
The Medicine Ball Chest Push From 3 Point Stance primarily targets the pectorals. It is classified as a chest exercise and is performed with medicine Ball.
How many sets and reps of the Medicine Ball Chest Push From 3 Point Stance should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Medicine Ball Chest Push From 3 Point Stance good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Medicine Ball Chest Push From 3 Point Stance?
Try the Decline Barbell Bench Press, Chest Dip or the Roller Seated Single Leg Shoulder Flexor Depresor Retractor. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
