Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateIsolationOther
Medicine Ball Chest Pass
Pectorals · Chest
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
- 2
Extend your arms forward, pushing the medicine ball away from your chest with force.
- 3
As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot.
- 4
Catch the ball as it rebounds off the wall or partner, and immediately repeat the movement.
- 5
Continue for the desired number of repetitions.
Muscles worked
Primary
Pectorals
shoulders
Secondary
shoulderstriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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