Chest Push from 3 point stance

What it is

This exercise is a dynamic, explosive push movement performed from a squatted three-point stance. You will use a medicine ball to generate powerful force. It primarily targets your chest muscles, while also engaging your shoulders and triceps.

Technique tips

• Maintain a flat back and engaged core in your initial three-point stance.
• Pull the medicine ball swiftly to your chest as you initiate your first step.
• Drive through your legs to generate momentum before the throw.
• Explode forward, releasing the ball powerfully during your second step.
• Focus on transferring all your body’s power into the medicine ball.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.