Demo & instructions
Medicine Ball Chest Pass
Also known as: Med Ball Chest Pass, Wall Chest Pass, Medicine Ball Chest Throw
Instructions
You throw a medicine ball straight out from your chest against a sturdy wall or to a partner. A friendly way to train fast, powerful pushing without any impact on landing.
- Movement
- Horizontal push
- Type
- Compound
- Level
- Beginner
- Typical range
- 5–12 reps
Setup
- 1Stand a few steps from a solid wall that can safely take a thrown ball, or face a partner who is ready to catch.
- 2Set your feet about shoulder-width apart with knees softly bent, or use a slight stagger.
- 3Hold the ball at chest height with both hands, elbows bent and pointing down and out.
Execution
- 1Brace your midsection and lean very slightly forward.
- 2Push the ball away from your chest as fast as you can, straightening both arms fully.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
