How to Do the Heavy Bag Thrust
💪 Chest, Abdominals, Shoulders, Triceps🏋️ Other📊 Beginner🏷️ Plyometrics
How to perform it
- 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.
Muscles worked
The Heavy Bag Thrust primarily targets your Chest, with support from your Abdominals, Shoulders, Triceps. You'll need other.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Heavy Bag Thrust slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.