Medicine Ball Sprawl to Chest Press
Medicine ball pressed straight out from the chest
- Level
- Intermediate
- Equipment
- Medicine Ball
- Movement
- Chest press · Standing
- Tracks
- Weight & Reps
Works
Chest Front Delts Triceps Shoulders Abdominals Quadriceps Glutes
How to do it
- Start standing while holding the medicine ball at chest height.
- Squat down, place the ball on the floor under your shoulders, and kick your feet back into a sprawl with your hands on the ball.
- Explosively jump your feet forward, then stand up and bring the ball to your chest.
- Immediately press the ball straight out from your chest until arms are fully extended.
- Pull the ball back to your chest and reset for the next repetition.
Common mistakes
- Allowing the hips to sag during the sprawl phase.
- Pressing the ball before fully establishing a stable standing base.
- Rushing the movement and losing control of the ball.
Safety
Ensure the landing surface provides enough traction to prevent slipping during the sprawl.
Tips
- Keep your core braced tightly during the transition from floor to standing.
- Drive through your heels to generate maximum upward momentum.
- Exhale sharply as you press the ball away from your body.
Details
- Base movement
- Chest press
- Combined with
- Chest press
- Arms
- Both
- Legs
- Both
- Body position
- Standing
