Medicine ball sprawl to chest press

The medicine ball sprawl to chest press is a sequence of athletic movements using a medicine ball or other small weight. It involves performing a sprawl with the hands on the ball, followed by a standing chest press holding the ball. It is challenging to the cardiovascular system, but also the muscles of the core, shoulders, and upper back. It can be performed for reps or for time, usually in dedicated ab training or as part of a medicine ball and bodyweight circuit workout.


  1. Intense cardiovascular challenge and calorie burn
  2. Hits most of the muscles of the upper and lower body: back, shoulders, core, hips, legs, and chest
  3. Upper back and core must stabilize isometrically during the chest press
  4. Can be performed on a dumbbell if no medicine ball is available

Medicine ball sprawl to chest press Images

Medicine ball sprawl to chest press image
Medicine ball sprawl to chest press image


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