GymPlan AIMedicine Ball Chest Pass
Medicine Ball Chest Pass is a beginner compound plyometrics that mainly works your chest, with help from your shoulders and triceps.
How to do the medicine ball chest pass
- You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
- Begin facing your partner holding the medicine ball at your torso with both hands.
- Pull 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.
- Your partner should catch the ball, and throw it back to you.
- Receive the throw with both hands at chest height.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Start your free trialMedicine Ball Chest Pass alternatives
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What muscles does the medicine ball chest pass work?
It mainly works your chest; your shoulders and triceps assist.
How many sets and reps of medicine ball chest pass should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the medicine ball chest pass good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.