Medicine Ball Chest Push Multiple Response

Setup

1. 01Stand an arm's length plus a step from a solid wall.
2. 02Hold a light 2 to 4 kg medicine ball at mid-chest.
3. 03Take an athletic stance with knees soft and trunk braced.
4. 04Pick a spot on the wall at chest height to aim every throw.

Execution

1. 01Throw the ball explosively into the wall at chest height.
2. 02Catch the rebound with soft hands, letting it travel a short distance into the chest.
3. 03Redirect it immediately into the next throw with minimal pause.
4. 04Continue rhythmically for the prescribed reps or time.

Checkpoints

• -Ground contact time for the hands is short; catch and throw blend together.
• -Every throw stays at the same chest-height target.
• -The trunk stays braced so the rebound does not fold the torso.
• -Rhythm stays crisp for the whole set.

Common mistakes

• -Catching deep and pausing, which turns it into single throws.
• -Using a ball too heavy to redirect quickly.
• -Drifting closer or farther from the wall mid-set.
• -Letting elbows flare wide and the throw become a shove.