Medicine Ball Chest Push Single Response

Setup

1. 01Stand facing open space or a wall several meters away.
2. 02Hold a 3 to 6 kg medicine ball at mid-chest with both hands.
3. 03Take an athletic stance with a slight forward lean.
4. 04Brace the trunk and set the elbows behind the ball.

Execution

1. 01Dip slightly and drive the ball off the chest with maximal intent.
2. 02Extend the arms fully and release the ball flat and hard.
3. 03Let the ball go; do not chase a rebound.
4. 04Retrieve it, walk back, and reset completely before the next throw.

Checkpoints

• -Every throw is a true maximal effort.
• -Full stillness and reset before each rep.
• -Release happens at complete arm extension.
• -Throw distance stays consistent across the set.

Common mistakes

• -Rushing between throws so output quietly drops.
• -Throwing upward in an arc instead of flat and forward.
• -Choosing a ball so heavy the movement loses speed.
• -Muscling the throw with arms only and skipping the leg dip.