Supine Medicine Ball Chest Throw
Muscles worked
Instructions
- 1This 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.
- 2Begin with the ball on your chest, held with both hands on the bottom.
- 3Explode up, extending through the elbow to throw the ball directly above you as high as possible.
- 4Catch the ball with both hands as it comes down.
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 Supine Medicine Ball Chest Throw
The supine medicine ball chest throw recreates the explosive mechanics of a chest pass while lying on your back, letting you train alone without a wall or partner. The movement combines a fast elbow extension with powerful chest and shoulder engagement to launch the ball straight up, then catching it while absorbing the impact. It's a great power and coordination drill, commonly used in athletic conditioning or alongside chest strength work.
check_circleBenefits
- check_circleBuilds explosive power in the triceps and chest
- check_circleCan be trained solo, no wall or partner needed
- check_circleImproves hand-eye coordination and reaction time
- check_circlePairs well with traditional chest strength training
lightbulbExecution tips
- lightbulbChoose a medicine ball weight matched to your power, not too light or heavy
- lightbulbThrow straight up so you can catch it safely
- lightbulbAbsorb the catch by bending the arms slightly
- lightbulbWarm up your wrists and shoulders before starting
warningCommon mistakes
- warningThrowing the ball off to the side instead of straight up
- warningNot bending the arms on the catch, causing a harsh impact
- warningUsing a ball too heavy, which kills execution speed
- warningLosing core bracing during the throw
helpFrequently asked questions
What medicine ball weight should I use?expand_more
Between 2 and 5 kg for most people, prioritizing execution speed over heavy load.
Can this be done without a partner?expand_more
Yes, that's exactly the point: the vertical throw lets you train solo, safely.
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