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Heavy Bag Thrust

in Chest Exercise


Main Muscle Worked: Chest

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Heavy Bag Thrust - Exercise Guide

Step 1

For this exercise, you’ll need a heavy bag or a punching bag.
Hang a heavy bag and stand up straight next to it. Your feet should be shoulder-width away from each other.

Step 2

Touch the bag with your hand that’s nearest to it at chest level. This is your starting position.

Step 3

Quickly twist your waist and push the bag with your arm as powerful as you can.

Step 4

Prepare your arm to receive the bag as it swings back to you. Reverse the steps you did.

Step 5

Once you’re done with repetition, switch arms and repeat the steps.


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