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Medicine Ball Exercises

20 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Muscle groups

Chest Shoulders Abdominals

Backward Medicine Ball Throw

Posterior deltoid

Catch and Overhead Throw

Chest Push (multiple response)

Chest Push (single response)

Chest Push from 3 point stance

Chest Push with Run Release

Medicine Ball Chest Pass

Medicine Ball Full Twist

Medicine Ball Scoop Throw

Posterior deltoidGluteus maximusVastus lateralis

One-Arm Medicine Ball Slam

Return Push from Stance

Anterior deltoid

Standing Two-Arm Overhead Throw

Anterior deltoid

Supine Chest Throw

Middle chestTriceps lateral head

Supine One-Arm Overhead Throw

Supine Two-Arm Overhead Throw

Weighted Crunches

Medicine Ball Close-Grip Push-Up

Triceps lateral head

Medicine Ball Overhead Throw

Push-Up on Medicine Ball