Medicine Ball Chest Pass
Description
The medicine ball chest pass is a plyometric chest exercise where you explosively throw a medicine ball forward from your chest with both hands, like a basketball pass. It builds explosive chest, triceps, and shoulder power. It can be performed against a wall or with a partner.
Muscle Group
Equipment Required
Medicine Ball Chest Pass Instructions
- Stand 3 to 6 feet from a sturdy wall (or partner) with feet shoulder-width apart.
- Hold a medicine ball at chest height with both hands. Elbows pointing out.
- Drop your hips slightly to load.
- Explosively press the ball forward, extending your arms fully.
- Release the ball as your arms reach full extension. Throw with maximum power.
- The ball will rebound off the wall (or partner will catch and throw it back).
- Catch the ball at chest height and immediately throw the next pass.
- Aim for 5 to 12 reps per set with explosive intent on each throw.
Medicine Ball Chest Pass Form & Visual
Medicine Ball Chest Pass Benefits
- Builds explosive chest, triceps, and shoulder power
- Develops fast-twitch fiber recruitment
- Trains rate of force development
- Carries over to athletic performance
- Engaging plyometric exercise
- Easy to scale with med ball weight
Medicine Ball Chest Pass Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Serratus anterior
- Core (stabilizer)
Medicine Ball Chest Pass Variations & Alternatives
- Medicine Ball Overhead Throw
- Wall Ball
- Medicine Ball Backward Throw
- Medicine Ball Slam
- Single-Arm Med Ball Chest Pass
- Plyo Push-Up (similar pattern)
