Chest / Beginner / Compound (multi-joint)

Medicine Ball Chest Pass

A medicine ball explosive exercise for the chest, with the front delts, triceps and serratus assisting.

At a glance

Primary

Chest

Secondary

Front delts, Triceps, Serratus anterior

Equipment

Medicine ball

Movement pattern

Horizontal push

Level

Beginner

Type

Chest, Compound (multi-joint), Explosive

How to do it

1. You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
2. Begin facing your partner holding the medicine ball at your torso with both hands.
3. Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw.
4. Your partner should catch the ball, and throw it back to you.
5. Receive the throw with both hands at chest height.

Common mistakes

• ✗ Throwing with the arms and lower back instead of the hips.

  Why it hurts: The lower back and shoulders take the load of the whole throw.

  ✓ Instead: Load the hips first and let the power travel from the legs up through the arms.

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