Medicine Ball Chest Pass
Muscles worked
Instructions
- 1You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
- 2Begin facing your partner holding the medicine ball at your torso with both hands.
- 3Pull 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.
- 4Your partner should catch the ball, and throw it back to you.
- 5Receive the throw with both hands at chest height.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Medicine Ball Chest Pass
The medicine ball chest pass is an explosive power exercise that mimics a basketball chest pass, throwing a weighted ball toward a partner or wall through a quick pull-and-extend motion of the arms. Facing a partner, you hold the ball at torso height, briefly pull it against your chest, then throw it forward with a fast extension of the elbows, optionally stepping forward to add power from the legs. Unlike standard strength exercises that emphasize control and slow tempo, this movement trains power and the speed of chest contraction, a quality that complements raw strength. It's especially useful for sports that require explosive pushing movements, such as basketball, rugby, or American football.
check_circleBenefits
- check_circleBuilds explosive power in the chest
- check_circleTrains contraction speed, complementary to raw strength
- check_circleTransfers well to many contact or throwing sports
- check_circleCan be done solo against a wall
lightbulbExecution tips
- lightbulbUse a ball suited to your level, not too heavy or too light
- lightbulbChain the pull to the chest and the throw without pausing
- lightbulbAdd a step forward to transfer power from the legs
- lightbulbAlways catch the ball with both hands, elbows slightly bent
warningCommon mistakes
- warningUsing too heavy a ball, slowing the movement down too much
- warningThrowing with the arms only, without engaging the torso
- warningCatching the ball with locked, extended arms
- warningSkipping a shoulder warm-up before the exercise
helpFrequently asked questions
Can I do this exercise without a partner?expand_more
Yes, by performing it against a sturdy wall: throw the ball and catch it on the rebound.
What medicine ball weight should I choose?expand_more
Start with a light ball (2 to 4 kg) to master the technique before gradually increasing the load.
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