APEX ZONE

Exercises · Plyometrics

Heavy Bag Thrust

Other Chest

The Heavy Bag Thrust is a plyometrics movement that targets your chest. Here's how to do it with clean form.

How to do the Heavy Bag Thrust

  1. Stand facing the bag in an athletic stance, hips loaded back slightly.
  2. Explode forward, extending hips and knees simultaneously as you drive both palms into the bag.
  3. Transfer force through a rigid torso — arms follow the hip drive, not the other way around.
  4. Reset fully and let the bag settle between reps.

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