Heavy Bag Thrust

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.

Muscles worked

Role	Muscles
Primary	chest
Secondary	abs, shoulders, triceps
Equipment	other equipment
Difficulty	beginner
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Plyo Push-up Bodyweight Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight Isometric Wipers Bodyweight Push Up to Side Plank Bodyweight

Harder than the Heavy Bag Thrust

Plyo Kettlebell Pushups expert · Kettlebell Flat Bench Cable Flyes intermediate · Cable Machine Incline Cable Flye intermediate · Cable Machine

Common questions

What muscles does the Heavy Bag Thrust work?

The Heavy Bag Thrust primarily works the chest, with the abs, shoulders, and triceps as secondary movers. Chest Push (multiple response), Chest Push (single response), and Chest Push from 3 point stance train the same muscle, across 11 equipment types.

What equipment do you need for the Heavy Bag Thrust?

The Right Equipment. Without the right equipment, Plyo Push-up, Incline Push-Up Medium, and Incline Push-Up Reverse Grip train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the Heavy Bag Thrust suitable for beginners?

Yes, the Heavy Bag Thrust is rated beginner. Plyo Kettlebell Pushups, Flat Bench Cable Flyes, and Incline Cable Flye are the progressions from here.

Where should the Heavy Bag Thrust go in a workout?

Early — the Heavy Bag Thrust is compound, working 4 muscle groups, so run it first or second while you are fresh.

Similar exercises

Chest Push (multiple response) Medicine Ball Chest Push (single response) Medicine Ball Chest Push from 3 point stance Medicine Ball Chest Push with Run Release Medicine Ball Drop Push Other Equipment Incline Push-Up Depth Jump Other Equipment