10 Best Heavy Bag Thrust Alternatives for Chest Training

The Heavy Bag Thrust is done standing. Ranked closest by our scoring: the Chest Push (Single Response), the Chest Push (Multiple Response) and the Chest Push With Run Release.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Heavy Bag Thrust

Heavy Bag Thrust
Primary muscle
Pectorals
Equipment
Other
Difficulty
Intermediate
Type
Compound

Secondary muscles: Abdominals, Shoulders, Triceps

How to perform 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.
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Ranked Heavy Bag Thrust Alternatives

10 substitutes, ranked by how closely each one matches the Heavy Bag Thrust on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Chest Push (Single Response)

    1. Chest Push (Single Response)

    94% match
    • Pectorals
    • Medicine-ball
    • Beginner
    • Compound

    Pick this when you want an easier version that still works the pectorals.

    How to perform this exercise
    1. Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
    2. Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
    3. Follow through by falling forward, catching yourself with your hands.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Heavy Bag Thrust
    • Equipment: free weights, the same as the Heavy Bag Thrust
    • Body position: standing, the same as the Heavy Bag Thrust
  2. Chest Push (Multiple Response)

    2. Chest Push (Multiple Response)

    94% match
    • Pectorals
    • Medicine-ball
    • Intermediate
    • Compound

    Pick this when you want to work the pectorals with more balance to manage.

    How to perform this exercise
    1. Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
    2. Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
    3. Follow through by falling forward, catching yourself with your hands.
    4. Immediately return to an upright position. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Heavy Bag Thrust
    • Equipment: free weights, the same as the Heavy Bag Thrust
    • Body position: standing, the same as the Heavy Bag Thrust
    • Balance: harder to stay steady on than the Heavy Bag Thrust
  3. Chest Push With Run Release

    3. Chest Push With Run Release

    92% match
    • Pectorals
    • Medicine-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
    2. While taking your first step draw the medicine ball into your chest.
    3. As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Heavy Bag Thrust
    • Equipment: free weights, the same as the Heavy Bag Thrust
    • Body position: standing, the same as the Heavy Bag Thrust
    • Balance: harder to stay steady on than the Heavy Bag Thrust
  4. Medicine Ball Chest PassPlay demonstration

    4. Medicine Ball Chest Pass

    91% match
    • Pectorals
    • Medicine-ball
    • Intermediate
    • Compound

    A straight swap when you want to keep working the pectorals.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
    2. Extend your arms forward, pushing the medicine ball away from your chest with force.
    3. As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot.
    4. Catch the ball as it rebounds off the wall or partner, and immediately repeat the movement.
    5. Continue for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Heavy Bag Thrust
    • Equipment: free weights, the same as the Heavy Bag Thrust
    • Body position: standing, the same as the Heavy Bag Thrust
  5. Medicine Ball Chest Push Multiple ResponsePlay demonstration

    5. Medicine Ball Chest Push Multiple Response

    91% match
    • Pectorals
    • Medicine-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a medicine ball at chest level.
    2. Extend your arms forward, pushing the medicine ball away from your chest.
    3. Pause for a moment, then slowly bring the medicine ball back to your chest.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Heavy Bag Thrust
    • Equipment: free weights, the same as the Heavy Bag Thrust
    • Body position: standing, the same as the Heavy Bag Thrust
  6. Medicine Ball Chest Push Single ResponsePlay demonstration

    6. Medicine Ball Chest Push Single Response

    91% match
    • Pectorals
    • Medicine-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
    2. Extend your arms forward, pushing the medicine ball away from your chest.
    3. Pause for a moment, then slowly bring the medicine ball back to your chest.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Heavy Bag Thrust
    • Equipment: free weights, the same as the Heavy Bag Thrust
    • Body position: standing, the same as the Heavy Bag Thrust
  7. Deep Push UpPlay demonstration

    7. Deep Push Up

    91% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    3. Push through your palms to extend your arms and return to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Heavy Bag Thrust
    • Equipment: free weights, the same as the Heavy Bag Thrust
    • Body position: lying face down, not standing
  8. Dumbbell Bench Press With Neutral Grip

    8. Dumbbell Bench Press With Neutral Grip

    91% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
    2. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
    3. Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
    4. Pause, then extend the elbow and return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Heavy Bag Thrust
    • Equipment: free weights, the same as the Heavy Bag Thrust
    • Body position: lying on your back, not standing
  9. Medicine Ball Chest Push From 3 Point StancePlay demonstration

    9. Medicine Ball Chest Push From 3 Point Stance

    91% match
    • Pectorals
    • Medicine-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a 3 point stance with one hand on the medicine ball and the other hand on the ground.
    2. Extend your legs and position your body in a straight line.
    3. Lower your chest towards the ground while keeping your back straight.
    4. Push the medicine ball away from your body, extending your arm fully.
    5. Return to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Heavy Bag Thrust
    • Equipment: free weights, the same as the Heavy Bag Thrust
    • Body position: standing, the same as the Heavy Bag Thrust
  10. Medicine Ball Chest Push With Run ReleasePlay demonstration

    10. Medicine Ball Chest Push With Run Release

    91% match
    • Pectorals
    • Medicine-ball
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a medicine ball at chest level.
    2. Step forward with your right foot and simultaneously push the medicine ball forward, extending your arms fully.
    3. As you push the ball forward, release it and let it roll forward.
    4. Quickly run forward and catch the ball before it hits the ground.
    5. Once you catch the ball, bring it back to your chest and repeat the movement with your left foot forward.
    6. Continue alternating legs and repeating the exercise for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Heavy Bag Thrust
    • Equipment: free weights, the same as the Heavy Bag Thrust
    • Body position: standing, the same as the Heavy Bag Thrust

Heavy Bag Thrust FAQ

What muscles does Heavy Bag Thrust work?

The Heavy Bag Thrust primarily targets the pectoralis major (sternal and clavicular heads), with secondary load on the anterior deltoid, triceps, and scapular stabilizers. It also demands core bracing to transfer horizontal force; cue a tight midline brace and scapular protraction at lockout to maximize pec activation.

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