Heavy Bag Thrust
The Heavy Bag Thrust is a beginner none (bodyweight) exercise that works the Chest. Follow the steps below.
Target musclesChest
EquipmentNone (Bodyweight)
LevelBeginner
How to do the Heavy Bag Thrust
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.