Exercise

Supine Chest Throw

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

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

EquipmentMedicine ball

TypeCompound (multi-joint)

MovementPush

CategoryPlyometrics

Muscles worked

Primary

Middle chest Triceps lateral head

Secondary

Triceps medial head Anterior deltoid

How to do it

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.