Chest Push from 3 point stance

Chest Push from 3 point stance is a plyometric power – chest pass with starting steps exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major
Secondary muscles: Abdominals, Deltoid, Triceps brachii
Exercise type: Plyometric power – chest pass with starting steps

Exercise technique

Area
Choose a clear throwing area or a safe target.
Start
Bend your knees, move your hips back and take a three-point starting stance with one hand on the floor.
Ball
Place the medicine ball within reach immediately in front of you.
First step
As you rise and take your first step, bring the ball to your chest with both hands.
Second step
Transfer leg force forward with your second foot contact.
Release
Quickly extend both arms to throw the ball forward from your chest.
Balance
Slow down with short steps after the throw and stay out of the ball path.

Key technique points

Bring the ball to your chest on the first step.
Time the release with the second step.
Keep your back long at the start.
Push evenly with both hands.
Clear the throwing lane beforehand.
Accelerate without falling forward.

Common mistakes

Starting too far from the ball

Do not reach beyond your balance on the first step.

Throwing on the first step

Do not skip bringing the ball to your chest and releasing on the second step.

Throwing with the arms alone

Use the forward drive of your legs in the pass.

Rounding the lower back

Do not collapse your chest in the ground-level starting position.

Veering sideways

Do not rotate your torso on the second step and change the throwing direction.

Running into the throw

Do not run uncontrollably into the ball’s bounce or landing path.

Frequently asked questions