Medicine Ball Chest Push With Run Release

Intermediate

Pectorals

Medicine Ball

Medicine Ball Chest Push With Run Release trades complexity for a chest that grows from tension, and it fits in after your main press.

How to do Medicine Ball Chest Push With Run Release

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.

Add to an AI Workout Plan All Chest Exercises

Medicine Ball Chest Push With Run Release Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps before you add load, and keep every rep the same shape.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Change one variable a week and let the rest stay put.

Common Medicine Ball Chest Push With Run Release Mistakes

Setting up differently from one set to the next

Fix your position and grip before the first rep and repeat it every set.

Cutting the range short so the chest never lengthens

Lower under control to a real stretch before pressing back.

Letting the last set decay into a different exercise

End the set when the pattern changes, not when the reps run out.

Easier and Harder Than Medicine Ball Chest Push With Run Release

Easier progression

Dumbbell Lying Pullover On Exercise Ball

Harder progression

Dumbbell One Arm Bench Fly

Swap Medicine Ball Chest Push With Run Release For

Superman Push-up

Floor Fly (with Barbell)

Smith Decline Reverse-grip Press

Medicine Ball Chest Push With Run Release — Frequently Asked Questions

How do you do the Medicine Ball Chest Push With Run Release?

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. 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 With Run Release work?

The Medicine Ball Chest Push With Run Release 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 With Run Release should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Medicine Ball Chest Push With Run Release 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 With Run Release?

Try the Superman Push-up, Floor Fly (with Barbell) or the Smith Decline Reverse-grip Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.