Heavy Bag Thrust
- Main muscles
- Chest
- Also works
- Abs, Shoulders, Triceps
- Equipment
- Other equipment
- Level
- Beginner
- Type
- Compound · Push
How to do it
- 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.
Quick answers
- What muscles does the Heavy Bag Thrust work?
- Mainly the chest, with help from the abs, shoulders, triceps.
- What equipment do I need?
- Other equipment.
- Is it good for beginners?
- Yes, it is rated beginner level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More chest exercises
- Chain Press
- Dips - Chest Version
- Drop Push
- Forward Drag with Press
- Incline Push-Up Depth Jump
- Suspended Push-Up
Exercise descriptions: free-exercise-db, public domain.