Chest Push from 3-Point Stance

intermediate · throw

Setup

You need at least 10 meters of clear floor ahead of you and nobody standing in the throwing lane. Get into a 3-point stance: both knees bent as if starting a sprint, one hand on the floor, back flat. Set the medicine ball on the floor right in front of you.

Execution

Keep your back flat and eyes down at the floor ahead, weight spread evenly between the supporting hand and both feet.
On the pull step, step one foot forward while pulling the ball to your chest, hands set around it.
On the push step, drive the ball forward with as much force from the chest and arms as you can.
Fully extend the arms at the moment of release to put all the force into the push.
Walk to retrieve the ball, reset the 3-point stance, then start the next rep; end the set once you can no longer hold the flat back in the stance.

Breathing

Exhale hard the instant the ball leaves your hands on the push step, inhale as you pull it to your chest on the pull step.

Quick cues

Two steps, one push.
Flat back through the whole stance.
Push from the chest, not just the arms.
Arms fully straight at release.
Step like you are actually accelerating.

Common faults

Fault: The back rounding in the starting stance
Fix: Drop the hips lower and pull the chest forward slightly until the spine flattens back out.
Fault: Releasing the ball on the pull step instead of waiting for the push step
Fix: Count out loud '1-pull, 2-push' a few times slowly before doing it at full speed.
Fault: Pushing with just the forearms without fully extending the elbows
Fix: Pick a spot far ahead of you and try to reach it with fully straight arms at release.
Fault: Steps too short to build any real momentum
Fix: Chalk two long strides on the floor and rehearse hitting the marks before adding the ball.

Equipment

medicine_ball

Muscle groups

chest, shoulders, core, arms