Chest Push (single response)

Chest Push (single response) is a plyometric power – single explosive chest throw 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 – single explosive chest throw

Exercise technique

Area
Keep the area ahead clear for the throw and forward hand support.
Knees
Place padding under your knees and rise into tall kneeling with your torso upright.
Grip
Hold the ball close to your breastbone with both hands.
Preload
Move your hips slightly back and brace your abdominals.
Explode
Extend your hips forward and push the ball forward as powerfully as possible with both arms.
Hand support
After releasing the ball, place your hands on the floor and bend your elbows to absorb the forward movement.
Reset
Return to upright kneeling, retrieve the ball and prepare each repetition separately.

Key technique points

Set up each throw separately.
Start with the ball close to your chest.
Extend your hips with the throw.
Prepare your hands for the landing.
Absorb impact through your elbows.
Limit maximum distance to what you can control.

Common mistakes

Continuous sequence

Do not turn the single-response throw into an uncontrolled repeated series.

Hands left behind

Do not forget to place your hands on the floor while watching the ball.

Rigid arm support

Do not stop the forward fall without bending your elbows.

Excessive back arch

Do not arch your chest backward before the throw.

One-handed release

Do not release one side of the ball early and disrupt its direction.

Knees on a hard surface

Do not neglect knee padding during explosive hip extension.

Frequently asked questions