Kneeling Medicine Ball Chest Push
From tall kneeling, driving the hips forward and pushing a medicine ball from the chest as far as possible, then falling onto the hands. Trains upper-body push power driven by hip extension.
Primary muscles
- Chest (Pectoralis Major)
- Triceps
- Front Delts
Secondary muscles
- Abs (Rectus Abdominis)
- Glutes (Gluteus Maximus)
- Serratus Anterior
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Kneel tall facing a wall, partner or open space, holding a medicine ball in both hands tight to your chest.
Sit the hips back slightly toward your heels to load them.
Drive the hips forward and push the ball out from the chest as hard as you can.
Follow the throw, falling forward and catching yourself on your hands with soft elbows.
Push back to tall kneeling and reset; for repeated throws with a partner or wall, return upright immediately and throw again.
Breathing: Exhale forcefully on the push.
Coaching tips
Hips drive the throw
Push through the ball
Land soft on the hands
Common mistakes
Throwing with the arms before the hips move
Pushing upward instead of out
Landing on locked elbows
Safety notes
Kneel on a mat and practise the fall onto the hands with a light ball first.
Throw into open space or at a sturdy wall.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.