Medicine Ball Chest Pass
Throwing a medicine ball explosively from the chest to a partner or solid wall. Develops upper-body pushing power.
Primary muscles
- Chest (Pectoralis Major)
- Triceps
- Front Delts
Secondary muscles
- Serratus Anterior
- Abs (Rectus Abdominis)
- Quadriceps
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand in an athletic stance a few metres from a solid wall or partner, holding the ball at your chest with both hands.
Brace your core and slightly bend your knees.
Push the ball forward explosively from the chest, extending the arms fully.
Step forward with one foot as you throw if desired.
Catch the rebound with soft elbows, bring it back to the chest and repeat.
Breathing: Exhale sharply as you throw.
Coaching tips
Throw through the target
Full arm extension
Catch soft
Common mistakes
Using a ball too heavy to throw quickly
Throwing only with the arms and no leg drive
Flaring the elbows wide
Safety notes
Throw against a sturdy wall, not glass or plasterboard.
Use a rebounder or soft-shell ball suited to wall throws.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.