Medicine Ball Half Kneeling Chest Push
Master the medicine ball half-kneeling chest push to build explosive power in your chest, shoulders, and triceps.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Medicine Ball Half Kneeling Chest Push
Single Arm Push-Up on Medicine Ball
Chest · Medicine Ball
Medicine Ball Chest Pass against Wall
Chest · Medicine Ball
Push Up Medicine Ball
Chest · Medicine Ball
Medicine Ball Chest Push from 3 Point Stance
Chest · Pectoralis Major Sternal Head · Medicine Ball
Description
A half kneeling chest push with a medicine ball is an exercise that targets the chest, arms and core. The movement starts from a half kneeling position, pushing the medicine ball out from the chest in a forceful but controlled manner.
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How to do Medicine Ball Half Kneeling Chest Push
- 01Setup
Begin in a half-kneeling position with one knee on the ground (e.g., right knee down, left foot forward), hips squared, and core engaged. Hold a medicine ball at the center of your chest with both hands, elbows tucked close to your body.
- 02Setup
Ensure your front foot is flat on the ground and your back knee is directly under your hip, maintaining a stable, upright torso with a neutral spine.
- 03
Inhale, then forcefully exhale as you explosively push the medicine ball straight out from your chest, extending your arms fully but without locking your elbows.
- 04
Control the eccentric phase, slowly bringing the medicine ball back to your chest as your arms return to the starting position.
- 05
Maintain a stable core and avoid any rotation or swaying of the torso throughout the entire movement, keeping your hips and shoulders facing forward.
Tips
- Focus on generating maximum power from your chest and shoulders to create an explosive push, making the movement quick and forceful away from your body.
- Actively brace your core throughout the entire movement to prevent any unwanted rotation or instability, ensuring the power comes from your upper body.
- Exhale sharply as you push the ball out to maximize power and recruit your core, then inhale as you control the ball back to your chest.
- Alternate which knee is down with each set or between sets to ensure balanced strength and stability development on both sides of your body.
Common mistakes
- Losing core stability by allowing your torso to rotate or lean during the push compromises power and can lead to injury; fix this by actively bracing your core and keeping your hips squared forward.
- Not fully extending the arms reduces the range of motion and muscle activation; ensure you push the ball until your arms are nearly straight, but avoid locking your elbows.
- Using momentum from the hips by leaning forward or rocking the hips to initiate the push takes tension away from the chest; keep your lower body stable and initiate the movement purely from your upper body.
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Get Ellim — FreeQuestions
Is Medicine Ball Half Kneeling Chest Push good for beginners?
Medicine Ball Half Kneeling Chest Push is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Medicine Ball Half Kneeling Chest Push?
You need Medicine Ball to perform Medicine Ball Half Kneeling Chest Push. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Medicine Ball Half Kneeling Chest Push?
Focus on generating maximum power from your chest and shoulders to create an explosive push, making the movement quick and forceful away from your body. Actively brace your core throughout the entire movement to prevent any unwanted rotation or instability, ensuring the power comes from your upper body. Exhale sharply as you push the ball out to maximize power and recruit your core, then inhale as you control the ball back to your chest. Alternate which knee is down with each set or between sets to ensure balanced strength and stability development on both sides of your body.
What are common mistakes when doing Medicine Ball Half Kneeling Chest Push?
Losing core stability by allowing your torso to rotate or lean during the push compromises power and can lead to injury; fix this by actively bracing your core and keeping your hips squared forward. Not fully extending the arms reduces the range of motion and muscle activation; ensure you push the ball until your arms are nearly straight, but avoid locking your elbows. Using momentum from the hips by leaning forward or rocking the hips to initiate the push takes tension away from the chest; keep your lower body stable and initiate the movement purely from your upper body.
Related exercises
Push up (on stability ball)
Chest · Stability ball
Push up (bosu ball)
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Roll Ball Pectoralis Major - Sternal
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Roll Ball Pectoralis Major - Clavicular
Chest · Rollball
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store