Start
End
Plyometrics
Heavy Bag Thrust
beginnerother·compound·push
Muscles Worked
Primary
Abdominal part of left pectoralis majorAbdominal part of right pectoralis majorAnterior papillary muscle of right ventricleAnterolateral head of lateral papillary muscle of left ventricleExternal intercostal muscleInnermost intercostal muscleInternal intercostal muscleLateral papillary muscle of left ventriclepectoralis majorpectoralis minortransversus thoracis
How to Perform
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.
Alternatives to Heavy Bag Thrust
Same muscles, different equipment or difficulty
Compare
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