GymPlan AISupine One-Arm Overhead Throw
Supine One-Arm Overhead Throw is a beginner compound plyometrics that mainly works your abs, with help from your chest, lats and shoulders.
💪 Abs🏋️ Other📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
How to do the supine one-arm overhead throw
- Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.
- Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
- The ball can be thrown to a partner or bounced off of a wall.
Muscles worked
Primary: AbsSecondary: ChestSecondary: LatsSecondary: 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.
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What muscles does the supine one-arm overhead throw work?
It mainly works your abs; your chest, lats and shoulders assist.
How many sets and reps of supine one-arm overhead 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 one-arm overhead throw good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.