Auto-playing Animation
Heavy Bag Thrust
chestplyometrics
Target Muscles
Primary: chest
Secondary: abdominals, shoulders, triceps
Equipment Needed
other
Mechanics
compound
Ready to track your sets?
Log your Heavy Bag Thrust progress, track PRs, and follow progressive overload with the Stamina app.
Download StaminaHow to perform Heavy Bag Thrust
1
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.
2
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.
3
Receive the bag as it swings back by reversing these steps.