Medicine Ball Supine Chest Throw
Description
The medicine ball supine chest throw is an explosive pressing exercise where you lie on your back, hold a medicine ball at your chest, and throw it straight up as high as possible. It develops explosive pressing power without deceleration — unlike a bench press, you release the ball at the top for maximum velocity.
Equipment Required
Medicine Ball Supine Chest Throw Instructions
- Lie on your back on the floor or a flat bench. Hold a medicine ball at your chest with both hands.
- Brace your core. Press your back flat.
- Explosively press and release the ball straight up as high as possible.
- Catch the ball as it comes back down. Absorb the catch by letting it return to your chest.
- Immediately throw it up again.
- Use a non-bouncing medicine ball (dead ball) if throwing alone to avoid dangerous rebounds.
- A partner can catch and return the ball from above.
- Aim for 8 to 12 throws per set with maximum effort each rep.
Medicine Ball Supine Chest Throw Form & Visual
Medicine Ball Supine Chest Throw Benefits
- Develops explosive pressing power
- No deceleration phase — maximum velocity
- Carries over to bench press explosiveness
- Builds fast-twitch fiber recruitment
- Simple execution
- Excellent for athletes
Medicine Ball Supine Chest Throw Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Serratus anterior
- Core (stabilizer)
Medicine Ball Supine Chest Throw Variations & Alternatives
- Med Ball Chest Pass
- Med Ball Slam
- Plyo Push-Up
- Med Ball Bench Press Throw
- Incline Med Ball Throw
