GymPlan AISupine Chest Throw
Supine Chest Throw is a beginner compound plyometrics that mainly works your triceps, with help from your chest and shoulders.
💪 Triceps🏋️ Other📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
How to do the supine chest throw
- This 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.
- Begin with the ball on your chest, held with both hands on the bottom.
- Explode up, extending through the elbow to throw the ball directly above you as high as possible.
- Catch the ball with both hands as it comes down.
Muscles worked
Primary: TricepsSecondary: ChestSecondary: Shoulders
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.
Track your supine chest throw with GymPlan AI
Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.
Start your free trialFAQ
What muscles does the supine chest throw work?
It mainly works your triceps; your chest and shoulders assist.
How many sets and reps of supine chest throw 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 supine chest throw good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.