Heavy Bag Thrust

Heavy Bag Thrust — Start position — Start position

Heavy Bag Thrust — End position — End position

Region: Chest
Equipment: Other
Category: Plyometrics
Level: Beginner
Mechanic: compound
Force: push

Muscles worked

chest
abdominals
shoulders
triceps

Filled = primary · Outlined = secondary

Source: Free Exercise DB (public domain)

How to perform

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.

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