Training your pecs is a key part of strengthening and trimming your chest. Whether you are a workout pro or developing your first training plan, the workouts below will help you meet your fitness goals.
push-up medicine ball
To perform the push-up medicine ball exercise, follow these steps:
1. Start by placing the medicine ball on the floor. Stand facing the ball and get into a high plank position, placing your hands on either side of the ball.
2. Carefully, place one hand on the medicine ball while keeping the other hand on the floor. Make sure your hands are shoulder-width apart and your body forms a straight line from your head to your heels.
3. Lower your body towards the floor by bending your elbows. Keep your core engaged and your back straight.
4. Push your body back up to the starting position.
5. Now, roll the medicine ball to the other hand and repeat the push-up.
6. Continue alternating hands after each repetition.
Remember to keep your body straight throughout the exercise and avoid any hip or lower back sag. This exercise targets your pecs but also works your shoulders, triceps, and core. Adjust the weight of the medicine ball as needed to match your fitness level.
medicine ball chest push with run release
1. Stand upright with your feet shoulder-width apart. Hold a medicine ball with both hands at chest level.
2. Engage your core and keep your back straight. This is your starting position.
3. Push the medicine ball out from your chest as forcefully as you can, as if you were passing it to someone in front of you.
4. As you push the ball, simultaneously start running forward.
5. Release the ball at the end of the push, allowing it to fly forward.
6. Sprint after the ball, pick it up and return to the starting position.
7. Repeat this process for the desired number of repetitions.
Remember to keep your movements controlled and your chest up throughout the exercise. The power for the push should come from your chest and arms, not your back. This exercise not only targets your pecs but also improves your cardiovascular fitness.
medicine ball chest push single response
1. Stand upright with your feet shoulder-width apart. Hold the medicine ball with both hands at chest level.
2. Engage your core and keep your back straight. This is your starting position.
3. Push the medicine ball out from your chest in a quick, explosive motion. Extend your arms fully but do not lock your elbows.
4. As you push the ball, exhale and squeeze your pecs together.
5. After fully extending your arms, quickly pull the ball back to your chest, inhaling as you do so.
6. Repeat this motion for your desired number of repetitions. Ensure to maintain a strong, stable stance throughout the exercise and keep your movements controlled and precise.
7. Remember to keep your pecs engaged throughout the exercise, pushing and pulling the medicine ball directly from your chest.
8. For a more advanced version, you can add a squat before pushing the medicine ball out from your chest. This will engage your lower body and core, making the exercise more challenging.
Remember, the key to this exercise is the explosive push from the chest, so focus on using your pecs to drive the movement.
medicine ball chest push multiple response
1. Stand upright with your feet shoulder-width apart. Hold the medicine ball with both hands at chest level.
2. Engage your core and keep your back straight. This is your starting position.
3. Push the medicine ball out from your chest in a quick, explosive motion. Extend your arms fully but do not lock your elbows.
4. As soon as your arms are fully extended, quickly pull the ball back to your chest.
5. Repeat this pushing and pulling motion for the desired number of repetitions. Ensure to maintain a strong, stable stance throughout the exercise.
6. For a more advanced version, you can add a squat before each push. This will engage your lower body and core, as well as your chest.
Remember to keep your movements controlled and focused, ensuring that your pecs are doing the work. The speed of the push and pull should be fast, but never at the expense of form or safety.
medicine ball chest push from 3 point stance
1. Start by positioning yourself in a three-point stance. This means one foot should be slightly ahead of the other, with your hands on the ground in front of you. Your body should be low and ready to spring forward.
2. Hold the medicine ball at chest level with both hands. Make sure your grip is firm and your elbows are slightly bent.
3. Engage your core and keep your back straight. This will help you maintain balance and stability throughout the exercise.
4. Push the medicine ball forward from your chest as forcefully as you can, as if you were passing it to someone in front of you. Make sure to use your chest muscles to generate the force, not just your arms.
5. Catch the ball as it bounces back towards you, or retrieve it if it doesn't bounce back.
6. Return to your original three-point stance and repeat the exercise.
7. Aim for 10-15 repetitions per set, and do 2-3 sets in total.
Remember to keep your movements controlled and precise, and to breathe regularly throughout the exercise. The medicine ball chest push from a 3 point stance is a powerful exercise for developing your pecs, but it's important to use proper form to avoid injury.
medicine ball chest pass
1. Stand upright with your feet shoulder-width apart. Hold the medicine ball with both hands at chest level.
2. Engage your core and keep your back straight. This is your starting position.
3. Push the medicine ball out from your chest in a quick, explosive motion, as if you were performing a chest pass in basketball. Aim to extend your arms fully, but do not lock your elbows.
4. Catch the ball on its return, absorbing the impact by bending your elbows and bringing the ball back to your chest.
5. Repeat this motion for the desired number of repetitions. Ensure to keep your movements controlled and your pecs engaged throughout the exercise.
6. For added difficulty, you can perform this exercise while standing on one leg or on an unstable surface to engage your core more.
Remember to choose a medicine ball weight that is challenging but allows you to maintain good form throughout the exercise.
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