Heavy Bag Thrust
How to do the Heavy Bag Thrust with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Abs, Shoulders, Triceps
Other
How to do the 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.
Log it, see it on your body.
Every Heavy Bag Thrust set you log feeds Ascend's anatomy heatmap — so your chest volume is visible at a glance — and counts toward your bodyweight-strength tier.
More chest exercises
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