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ID: Chest_Push_multiple_response
Chest Push (multiple response)
LEVEL: beginner
PROTOCOL SPECS
- CATEGORYplyometrics
- MECHANICcompound
- FORCEpush
- EQUIPMENTmedicine ball
MUSCLE ENGAGEMENT
PRIMARY TARGETS
chest
SECONDARY TARGETS
abdominalsshoulderstriceps
EXECUTION PROTOCOL
- Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
- Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
- Follow through by falling forward, catching yourself with your hands.
- Immediately return to an upright position. Repeat for the desired number of repetitions.