Exercise

Medicine Ball Chest Pass

Also known as: med ball chest pass, chest pass med ball, med ball wall throw

Medicine Ball Chest Pass is a compound exercise for the chest. Main target: middle chest. Also works: anterior deltoid and triceps lateral head. Equipment: medicine ball.

EquipmentMedicine ball

TypeCompound (multi-joint)

MovementPush

CategoryPlyometrics

Muscles worked

Primary

Middle chest

Secondary

Anterior deltoid Triceps lateral head

How to do it

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.