Supine Chest Throw

How to do the Supine Chest Throw

1. 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.
2. Begin with the ball on your chest, held with both hands on the bottom.
3. Explode up, extending through the elbow to throw the ball directly above you as high as possible.
4. Catch the ball with both hands as it comes down.

Muscles worked

Role	Muscles
Primary	triceps
Secondary	chest, shoulders
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.

Bench Dips Bodyweight Close-Grip Push-Up off of a Dumbbell Bodyweight Dips - Triceps Version Bodyweight Incline Push-Up Close-Grip Bodyweight Push-Ups - Close Triceps Position Bodyweight Close-Grip Dumbbell Press Dumbbell

Harder than the Supine Chest Throw

Bench Press with Chains expert · Barbell Seated Bent-Over Two-Arm Dumbbell Triceps Extension intermediate · Dumbbell Lying Triceps Press intermediate · EZ Curl Bar

Common questions

What muscles does the Supine Chest Throw work?

The Supine Chest Throw primarily works the triceps, with the chest and shoulders as secondary movers. Bench Dips, Bench Press - Powerlifting, and Bench Press with Chains train the same muscle, across 8 equipment types.

What equipment do you need for the Supine Chest Throw?

A Medicine Ball. Without a medicine ball, Bench Dips, Close-Grip Push-Up off of a Dumbbell, and Dips - Triceps Version train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Supine Chest Throw suitable for beginners?

Yes, the Supine Chest Throw is rated beginner. Bench Press with Chains, Seated Bent-Over Two-Arm Dumbbell Triceps Extension, and Lying Triceps Press are the progressions from here.

Where should the Supine Chest Throw go in a workout?

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

Similar exercises

Bench Dips Bodyweight Bench Press - Powerlifting Barbell Bench Press with Chains Barbell Board Press Barbell Close-Grip Barbell Bench Press Barbell Close-Grip Dumbbell Press Dumbbell