Exercise guide
Chest Push from 3 point stance
The Chest Push from a Three-Point Stance is an explosive medicine-ball throw that begins from a low athletic position. The athlete gathers the ball during the first step and releases it from the chest during the second. The chest, shoulders, triceps, and abdominals contribute to the throw.
Training context
Setup cues for the three-point chest push
The drill requires a clear forward throwing lane and enough room to complete both steps without crossing other equipment. Ball weight should allow a fast release rather than slowing the movement.
The starting stance and number of steps should remain consistent when comparing throws. Use a partner or target that can safely receive the ball.
Technique overview
Coordinate the steps with the release
Begin low with one hand on the floor and the ball directly in front of you. Take the first step while bringing the ball tightly to the chest. On the second step, drive forward and release with both hands. Follow through under control and retrieve the ball only after the throwing area is clear.
Treat this as an overview and use a range, pace, and setup you can control.