Heavy Bag Thrust
A beginner compound plyometric exercise that works the chest.
Starting position
End position
How to Do Heavy Bag Thrust
- Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.
- Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body.
- Receive the bag as it swings back by reversing these steps.
Muscles Worked
Alternatives to Heavy Bag Thrust
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 from 3 point stance
A beginner compound plyometric exercise that works the chest, using a medicine ball.
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4
Chest Push with Run Release
A beginner compound plyometric exercise that works the chest, using a medicine ball.
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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
Medicine Ball Chest Pass
A beginner compound plyometric exercise that works the chest, using a medicine ball.
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7
Plyo Push-up
A beginner compound plyometric exercise that works the chest, needing no equipment.
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8
Incline Push-Up Depth Jump
A beginner compound plyometric exercise that works the chest.
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9
Drop Push
An intermediate 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 heavy bag thrust work?
Heavy Bag Thrust primarily works the chest. The abs, shoulders and triceps assist as secondary muscles.
What equipment do I need for heavy bag thrust?
The source dataset does not record equipment for heavy bag thrust. Check the instructions above before you set up.
Heavy Bag Thrust: is it suitable for beginners?
Yes. Heavy Bag Thrust 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 heavy bag thrust?
Chest Push (multiple response), Chest Push (single response), Chest Push from 3 point stance train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my heavy bag thrust reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; heavy bag thrust 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 Heavy Bag Thrust with AI
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