Heavy Bag Thrust
Heavy Bag Thrust is a compound plyometrics exercise using other that trains the chest.
PlyometricsOtherBeginnerCompoundPush
Primary muscles: Chest
Secondary muscles: Abdominals, Shoulders, Triceps
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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Heavy Bag Thrust from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Chest volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
