라이브러리로시작 
끝 
운동 라이브러리
Medicine Ball Chest Push Single Response
A single maximal chest throw with a full reset between reps, used to train peak upper-body pressing power without fatigue contaminating output.
가슴메디신볼Explosive horizontal press
주동근
대흉근
협응근
전면 삼각근삼두코어
장비
메디신볼
패턴
Explosive horizontal press
준비 자세
- 01Stand facing open space or a wall several meters away.
- 02Hold a 3 to 6 kg medicine ball at mid-chest with both hands.
- 03Take an athletic stance with a slight forward lean.
- 04Brace the trunk and set the elbows behind the ball.
수행
- 01Dip slightly and drive the ball off the chest with maximal intent.
- 02Extend the arms fully and release the ball flat and hard.
- 03Let the ball go; do not chase a rebound.
- 04Retrieve it, walk back, and reset completely before the next throw.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 4 to 6 sets of 1 to 3 throws with 60 to 90 seconds rest.
- -Track best throw distance as a simple power benchmark.
- -Place before strength work; power quality degrades quickly under fatigue.