Chest Push with Run Release

A beginner conditioning exercise for the chest, abs, shoulders and triceps, done with a medicine ball.

Movement guide

Chest Push with Run Release

Demand · source-assignedEasy (unreviewed)

Equipment requiredMedicine ball

Muscle focusChest · Abs · Shoulders · Triceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Chest Push with Run ReleaseBeginner · Medicine ball

Beginner grade (source-assigned).

Harder option

Drop PushIntermediate · Other / check instructions

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
While taking your first step draw the medicine ball into your chest.
As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Chest. Also: Abs, Shoulders, Triceps.

Equipment

Medicine ball

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Medicine-ball chest push demonstrated on the 3D figure

3D demoMedicine-ball chest pushBeginner · Medicine ball

Chest Push from 3 point stanceBeginner · Medicine ball

Isometric Chest Squeezes demonstrated on the 3D figure

3D demoIsometric Chest SqueezesBeginner · No equipment

3D demoSled PushIntermediate · A sled

Plyometric push-up demonstrated on the 3D figure

3D demoPlyometric push-upAdvanced · No equipment

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Questions people ask

What muscles does the Chest Push with Run Release work?

Mainly the chest, with help from the abs, shoulders and triceps.

What equipment do I need for the Chest Push with Run Release?

Medicine ball.

Is the Chest Push with Run Release good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Drop Push.

How do I make the Chest Push with Run Release harder?

Progress to the Drop Push, or add load, range or slower lowering once your form is solid.