Chest Push (multiple response)

Chest Push (multiple response) is a plyometric power – throw and recovery from hand support 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 – throw and recovery from hand support

Exercise technique

Surface
Choose a soft, nonslip surface for your knees and hands.
Target
Safely arrange the return path of the ball when facing a partner or wall.
Kneeling stance
Rise into tall kneeling and hold the ball close to your chest with both hands.
Push
Extend your hips forward while powerfully throwing the ball forward with both arms.
Forward transition
As your torso moves forward, prepare to place your hands shoulder-width apart on the floor.
Absorb
Bend your elbows to receive your body weight on your hands with control.
Recovery
Push through your hands to return to tall kneeling, retrieve the ball and establish balance for the next throw.

Key technique points

Place suitable padding under your knees.
Have your hands ready for the forward fall.
Soften your elbows on impact.
Time hip extension with the throw.
Recover before starting another throw.
Avoid timing the wall rebound with your hand-supported landing.

Common mistakes

Placing the hands late

Do not delay preparing support as your torso approaches the floor.

Landing with straight elbows

Do not receive your body weight on locked arms.

Sagging the lower back

Keep your torso aligned rather than leaving your hips behind as you move forward.

Uncontrolled rebound

Do not direct the returning ball toward yourself while your hands are on the floor.

Keeping the hips flexed

Do not throw using only your chest and arms.

Rushing the series

Do not throw again before reestablishing an upright, balanced kneeling stance.

Frequently asked questions