Chest Push from 3 point stance
A beginner compound plyometric exercise that works the chest, using a medicine ball.
Starting position
End position
How to Do Chest Push from 3 point stance
- Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
- To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
- As you execute the second step, explosively release the ball forward as hard as possible.
Muscles Worked
Alternatives to Chest Push from 3 point stance
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Chest Push (multiple response)
A beginner compound plyometric exercise that works the chest, using a medicine ball.
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2
Chest Push (single response)
A beginner compound plyometric exercise that works the chest, using a medicine ball.
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3
Chest Push with Run Release
A beginner compound plyometric exercise that works the chest, using a medicine ball.
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4
Incline Push-Up Depth Jump
A beginner compound plyometric exercise that works the chest.
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5
Isometric Chest Squeezes
A beginner compound plyometric exercise that works the chest, needing no equipment.
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6
Plyo Push-up
A beginner compound plyometric exercise that works the chest, needing no equipment.
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7
Medicine Ball Chest Pass
A beginner compound plyometric exercise that works the chest, using a medicine ball.
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8
Drop Push
An intermediate compound plyometric exercise that works the chest.
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9
Heavy Bag Thrust
A beginner compound plyometric exercise that works the chest.
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10
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
Frequently Asked Questions
What muscles do chest push from 3 point stance work?
Chest Push from 3 point stance primarily works the chest. The abs, shoulders and triceps assist as secondary muscles.
What equipment do I need for chest push from 3 point stance?
Chest Push from 3 point stance uses medicine ball.
Chest Push from 3 point stance: is it suitable for beginners?
Yes. Chest Push from 3 point stance is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of chest push from 3 point stance?
Chest Push (multiple response), Chest Push (single response), Chest Push with Run Release train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my chest push from 3 point stance reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; chest push from 3 point stance can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Chest Push from 3 point stance with AI
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