Medicine Ball Half Kneeling Chest Push Exercise Guide

Medicine Ball Half Kneeling Chest Push gif

Exercise Profile

Target
Pectoralis Major Sternal Head
Equipment
Medicine Ball
Body Part
Chest
Primary Muscle
Pectoralis Major Sternal Head
Secondary Muscles
Rectus Abdominis, Triceps Brachii, Deltoid Anterior
Intensity
medium
Category
strength
Skill Level
intermediate
Estimated Calories
5
Alternate Names
Half Kneeling Medicine Ball Push

Visualised Target Muscle Groups

Front

Body muscles front

Back

Body muscles back

How to: Medicine Ball Half Kneeling Chest Push

  1. Start in a half-kneeling position, one knee on the ground with the other foot in front.
  2. Hold the medicine ball with both hands at chest level.
  3. Engage your core and push the ball straight out in front of you, extending your elbows.
  4. Return to the starting position and repeat for the desired number of repetitions.

Common Mistakes

  • Using excessive weight without proper form.
  • Not maintaining a straight alignment from head to knee.
  • Allowing the torso to rotate excessively during the movement.

Modifications

  • Perform the exercise without the medicine ball to reduce difficulty.
  • Use a lighter medicine ball or perform a static hold instead of pushing.

Tips

  • Keep your core engaged to stabilize your torso while pushing.
  • Ensure your elbow does not drop below your shoulder during the push.
  • Focus on controlled movements rather than speed.

Tags

chest
strength
medicine ball
core stability
intermediate
push

Related Guides & Workout Plans

Exercises in Your Pocket with our Fitness App

Get it on Google PlayDownload on the App Store