Supine Chest Throw

Also called lying med ball throw, supine medicine ball press throw and med ball chest throw.

Works

Triceps, plus chest and shoulders

Equipment

Medicine ball

Level

Beginner

Type

Compound

How to do it

Setup. 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.

1. Begin with the ball on your chest, held with both hands on the bottom.
2. Explode up, extending through the elbow to throw the ball directly above you as high as possible.
3. Catch the ball with both hands as it comes down.

Cues

• Ball on the chest, hands under.
• Throw straight up hard.
• Catch with both hands.
• Lower to the chest, repeat.

Common mistakes

• Throwing off line.
• Catching with locked arms.

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.

Go easy, or pick an alternative, if you have sore wrists. Pain that's sharp or gets worse set to set means stop.

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