Chest Push with Run Release

What it is

This is an explosive, compound movement that combines a powerful push with an immediate sprint. You will primarily work your chest muscles, also engaging your core, shoulders, and triceps. This exercise builds power and functional speed. It requires a medicine ball for execution.

Technique tips

• Maintain an athletic stance with a flat back throughout.
• Draw the medicine ball to your chest as you take the first step.
• Drive the ball powerfully from your chest on your second step.
• Immediately transition into an explosive sprint after releasing the ball.
• Engage your core to stabilize your body during the push.
• Focus on pushing the ball forward, not just upward.

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.