Chest Push (single response)

What it is

This explosive movement uses a medicine ball to build power in your chest, shoulders, and triceps. You propel the ball forward using a powerful push originating from your hips and core. It primarily engages your chest, with significant contributions from your abdominals, shoulders, and triceps for a full-body push.

Technique tips

• Start kneeling with the medicine ball pressed firmly against your chest.
• Initiate the movement with an explosive hip drive forward and outward.
• Push the ball powerfully away from you, extending your arms fully.
• Allow your body to fall forward, landing softly on your hands.
• Keep your core engaged throughout the entire movement for stability.

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.