Hominin · exercise
Heavy Bag Thrust
Heavy Bag Thrust is a beginner plyometrics exercise. It works the chest, with help from the abdominals, shoulders and triceps.
beginnerotherpush movementcompoundplyometrics
- Main muscles
- chest
- Also works
- abdominals, shoulders, triceps
How to do it
- Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.
- Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body.
- Receive the bag as it swings back by reversing these steps.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Incline Push-Up Depth Jump · other, beginner
- Drop Push · other, intermediate
- Chest Push (multiple response) · medicine ball, beginner
- Chest Push (single response) · medicine ball, beginner
- Chest Push from 3 point stance · medicine ball, beginner
- Chest Push with Run Release · medicine ball, beginner
- Isometric Chest Squeezes · body only, beginner
- Medicine Ball Chest Pass · medicine ball, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).