Strength Training · Functional Fitness · Conditioning
Medicine-Ball Chest Pass
The medicine-ball chest pass is a fast, two-handed throw from chest height that trains upper-body pushing power and coordination between your legs, trunk, and arms.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min
How to do it
- Stand with your feet shoulder-width apart, facing your target.
- Hold the ball against your mid-chest with both hands behind its sides.
- Dip slightly through your knees and hips.
- Drive upward through your legs without leaving the floor.
- Throw the ball straight forward at chest height with a fast, two-handed push.
- Finish with your arms extended toward the target.
- Retrieve the ball after it stops moving.
Form cues
- Keep your ribs over your hips.
- Exhale sharply as you throw.
- Keep your wrists firm.
Common mistakes
- Using a ball that's too heavyChoose a lighter ball if the throw becomes a slow press.
- Flaring your elbows wideKeep your elbows slightly below shoulder height during the push.
- Releasing one hand firstPush evenly through both hands so the ball leaves them together.
Safety
An unexpected rebound can strike your face or hands. Excessive ball weight or repeated uncontrolled throws can strain your shoulders and wrists.
- Use a ball approved for throwing and a wall rated for medicine-ball impacts, or a prepared partner.
- Clear the throwing lane and rebound area of people and obstacles.
- Rehearse at low effort to judge the ball's rebound before throwing hard.
- Stop the set if your aim or balance deteriorates.
If you have shoulder, elbow, or wrist pain, get advice from a physiotherapist before doing explosive throws.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Medicine Ball
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps
- Rest
- 1 min
Reset fully between throws rather than rushing through the set.