Arms / Beginner / Compound (multi-joint)

Supine Chest Throw

A medicine ball explosive exercise for the triceps, with the chest, rear delts and forearms assisting.

At a glance

Primary

Triceps

Secondary

Chest, Rear delts, Forearms & grip

Equipment

Medicine ball

Movement pattern

Jump / plyometric

Level

Beginner

Type

Arms, Compound (multi-joint), Explosive

How to do it

1. This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
2. Begin with the ball on your chest, held with both hands on the bottom.
3. Explode up, extending through the elbow to throw the ball directly above you as high as possible.
4. Catch the ball with both hands as it comes down.

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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