Chest · Medicine ball · Beginner

How to do Medicine Ball Chest Pass

The medicine ball chest pass is an explosive upper body exercise that targets the pectorals, shoulders, and triceps. It involves forcefully passing a medicine ball from the chest, often against a wall or to a partner, and catching it on the rebound.

Primary muscle: Chest
Also works: Shoulders and Triceps
Equipment: Medicine ball
Level: Beginner
Category: Chest

How to do Medicine Ball Chest Pass, step by step

Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
Extend your arms forward, pushing the medicine ball away from your chest with force.
As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot.
Catch the ball as it rebounds off the wall or partner, and immediately repeat the movement.
Continue for the desired number of repetitions.

Muscles worked

Medicine Ball Chest Pass works your chest as the main mover, with help from your shoulders and triceps.

Track Medicine Ball Chest Pass in SPLYT

Medicine Ball Chest Pass is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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