Medicine Ball Chest Pass

Also called chest pass, med ball chest pass and medicine ball pass.

Works

Chest, plus shoulders and triceps

Equipment

Medicine ball

Level

Beginner

Type

Compound

How to do it

Setup. You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.

1. Begin facing your partner holding the medicine ball at your torso with both hands.
2. 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.
3. Your partner should catch the ball, and throw it back to you.
4. Receive the throw with both hands at chest height.

Cues

• Ball at the chest, elbows out.
• Step and push through the ball.
• Snap the arms straight.
• Catch soft, reset each rep.

Common mistakes

• Arms only, no leg drive.
• Lobbing the ball upward.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Harder

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