425 kcal
Medicine Ball, Hack Squat Machine, Flat Bench, Calf Raise Machine, Elliptical
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Chest, Glutes, Triceps, Calves, Cardio/Full Body
10 min
A classic explosive chest exercise where you drive a medicine ball straight forward from your chest and catch it back, emphasizing powerful horizontal pressing mechanics.
Step 1
Stand tall with your feet about shoulder-width and keep a slight bend in your knees. Hold the medicine ball at mid-chest with your elbows bent and tucked slightly down. Brace your core and keep your ribs stacked over your hips.
Step 2
Drive the ball straight forward with power like a standing bench press, fully extending your arms. Keep your shoulders down and your torso steady—no leaning back. Catch the ball softly with your arms out in front and control it.
Step 3
Bring the ball back to your chest under control, keeping your elbows bent and slightly down. Reset your posture and re-brace your core before the next rep. Repeat for smooth, powerful passes without losing balance.
