Medicine Ball Chest Pass

How to do the Medicine Ball Chest Pass

1. You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
2. Begin facing your partner holding the medicine ball at your torso with both hands.
3. 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.
4. Your partner should catch the ball, and throw it back to you.
5. Receive the throw with both hands at chest height.

Muscles worked

Role	Muscles
Primary	chest
Secondary	shoulders, triceps
Equipment	medicine ball
Difficulty	beginner
Type	compound

No medicine ball? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Plyo Push-up Bodyweight Clock Push-Up Bodyweight Decline Push-Up Bodyweight Incline Push-Up Bodyweight Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight

Harder than the Medicine Ball Chest Pass

Plyo Kettlebell Pushups expert · Kettlebell Flat Bench Cable Flyes intermediate · Cable Machine Incline Cable Flye intermediate · Cable Machine

Common questions

What muscles does the Medicine Ball Chest Pass work?

The Medicine Ball Chest Pass primarily works the chest, with the shoulders and triceps as secondary movers. Chest Push (multiple response), Chest Push (single response), and Chest Push from 3 point stance train the same muscle, across 11 equipment types.

What equipment do you need for the Medicine Ball Chest Pass?

A Medicine Ball. Without a medicine ball, Plyo Push-up, Clock Push-Up, and Decline Push-Up train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the Medicine Ball Chest Pass suitable for beginners?

Yes, the Medicine Ball Chest Pass is rated beginner. Plyo Kettlebell Pushups, Flat Bench Cable Flyes, and Incline Cable Flye are the progressions from here.

Where should the Medicine Ball Chest Pass go in a workout?

Early — the Medicine Ball Chest Pass is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Chest Push (multiple response) Medicine Ball Chest Push (single response) Medicine Ball Chest Push from 3 point stance Medicine Ball Chest Push with Run Release Medicine Ball Drop Push Other Equipment Heavy Bag Thrust Other Equipment