Exercise guide
Chest Push (single response)
The Single-Response Chest Push is a kneeling medicine-ball throw performed one repetition at a time. The ball is driven forward from the chest as the hips and torso follow through. The chest provides the main force while the shoulders, triceps, and abdominals assist.
Training context
Benefits of the single-response Chest Push
Performing one throw before resetting allows full attention to the release, distance, and landing. It is useful for training power without the fatigue created by rapid repeated throws.
The athlete falls forward after release and catches the body with the hands. A padded surface and healthy wrist position are important.
Technique overview
Give every throw a complete reset
Begin tall on the knees with the ball held firmly against the chest. Drive the hips and arms forward and release the ball toward a clear target. Place both hands on the floor to absorb the forward fall. Return to the kneeling position, retrieve the ball safely, and rebuild the setup before repeating.
Treat this as an overview and use a range, pace, and setup you can control.