Chest Push from 3 point stance
The Chest Push from 3 point stance primarily targets your Chest, with support from Abdominals, Shoulders, Triceps. It requires ball and is best suited to beginner lifters.
Beginner level · Equipment: Ball · Compound · Push
Primary muscles: Chest Secondary muscles: Abdominals, Shoulders, Triceps
How to perform Chest Push from 3 point stance
- Step 1. Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
- Step 2. To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
- Step 3. As you execute the second step, explosively release the ball forward as hard as possible.
Frequently asked questions
What is the primary focus of the chest push from a 3 point stance?
This exercise targets the pectoral muscles through explosive horizontal force production. It emphasizes power and stability from an asymmetrical base.
How should I position my body for optimal force production?
Maintain a flat back with two feet and one hand firmly planted on the ground. Keep your hips square to the floor to ensure the chest generates the driving force.
What is a common mistake to avoid during the movement?
Avoid rotating the torso or shifting weight excessively to the supporting arm. Excessive hip elevation can also reduce the tension on the chest muscles.
How can a beginner modify this exercise for better control?
Beginners can perform the movement from a 4 point stance to build foundational strength. Gradually transition to the 3 point stance as core stability improves.
What are the recommended sets and reps for power development?
Perform 3 to 5 sets of 4 to 6 explosive repetitions per side. Focus on maximum velocity for each push rather than high-repetition endurance.
Sample sets & reps for Chest Push from 3 point stance
- Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
- Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
- Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Chest exercises
- Alternating Floor Press — kettlebell
- Around The Worlds — dumbbell
- Barbell Bench Press - Medium Grip — barbell
- Barbell Guillotine Bench Press — barbell
- Barbell Incline Bench Press - Medium Grip — barbell
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