Chest throw/push-up drill exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Chest throw/push-up drill )

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Name of exercise  Resist shld chest throw tall kneel/push up w/Medicine Ball
Other names of exercise Chest throw/push-up drill
Description of exercise The chest throw/push-up drill exercise is a dynamic and challenging workout that targets the chest, shoulders, and triceps muscles. It involves throwing a medicine ball against a wall or to a partner, and then performing a push-up before catching the ball and repeating the sequence. This exercise helps to improve upper body strength, power, and coordination. It also engages the core muscles and can be modified for different fitness levels by using a lighter or heavier medicine ball. The chest throw/push-up drill is a great addition to any workout routine and can be done with minimal equipment, making it a convenient and effective exercise for building a strong and toned upper body.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Tall kneel with ball in hands at chest.
  • From chest, throw ball to partner.
  • Kneel forward into push up position, perform one push up and return to tall kneel position and have partner throw ball back to you.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Abdominal, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Abdominal, Deltoid, Biceps, Triceps, Forearm
    Category of Exercise Power or Agility
    Type of Exercise Plyometrics
    Body Position Kneeling, Prone
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Circumduction, Extension, Abduction, Elevation, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Builds upper body strength
  • Targets chest muscles
  • Improves core stability
  • Increases shoulder stability
  • Enhances muscular endurance
  • Can be done with no equipment
  • Can be modified for different fitness levels
  • Engages multiple muscle groups at once
  • Improves posture
  • Can be incorporated into a full body workout routine

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The chest throw/push-up drill exercise should be avoided if you have any pre-existing shoulder, wrist, or elbow injuries. This exercise puts a lot of strain on these joints and can worsen any existing issues. It should also be avoided if you have any recent surgery or are recovering from an injury in these areas. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop and consult with a medical professional before continuing. It is always important to listen to your body and avoid any exercises that may cause further harm or injury.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Maintain proper form and technique throughout the exercise
  • Start with a lower number of repetitions and gradually increase as strength improves
  • Use a stable surface or mat to perform the exercise on
  • Keep your core engaged and back straight throughout the movement
  • Avoid locking your elbows at the top of the movement
  • Breathe evenly throughout the exercise
  • Do not push yourself to the point of pain or discomfort
  • Listen to your body and take breaks as needed
  • Stretch and cool down after completing the exercise

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Tendinitis
  • Shoulder instability

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    Frequently asked questions

     

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