Exercise guide · Intermediate · Compound

Medicine Ball Chest Push with Run Release: How to Do It & Muscles Worked

A dynamic exercise that combines a chest push with a running release and catch, targeting the pectorals while also engaging the triceps, shoulders, and core. This movement requires coordination, explosive power, and agility.

Primary muscles
Chest
Equipment
Medicine Ball
Level · type
Intermediate · Compound
Demonstration of the medicine ball chest push with run release
Front view: muscles worked by the medicine ball chest push with run release. Primary: chest. Secondary: abs, shoulders, triceps and obliques.
Back view: muscles worked by the medicine ball chest push with run release. Primary: chest. Secondary: abs, shoulders, triceps and obliques.
Primary Secondary

How to do the medicine ball chest push with run release

  1. Step 1: Stand with your feet shoulder-width apart, holding a medicine ball at chest level.
  2. Step 2: Step forward with your right foot and simultaneously push the medicine ball forward, extending your arms fully.
  3. Step 3: As you push the ball forward, release it and let it roll forward.
  4. Step 4: Quickly run forward and catch the ball before it hits the ground.
  5. Step 5: Once you catch the ball, bring it back to your chest and repeat the movement with your left foot forward.
  6. Step 6: Continue alternating legs and repeating the exercise for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the medicine ball chest push with run release by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Medicine Ball Chest Push with Run Release alternatives

More exercises that train the chest as their main target:

More chest exercises

See the best chest exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.