Heavy Bag Thrust

Heavy Bag Thrust — starting position — Starting position → End position

Heavy Bag Thrust — end position — Starting position → End position

plyometrics beginner chest push compound

Instructions

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.

Set timer

12 reps per set. Rest between sets: Rest between sets

12×

Primary Muscles

chest

Secondary Muscles

abdominals, shoulders, triceps

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