Medicine Ball Chest Pass

Technique

How to perform Medicine Ball Chest Pass

1. Face a wall suitable for ball throws and choose a medicine ball designed to rebound from it.
2. Hold the ball at your chest with both hands and stand far enough away to receive a manageable rebound.
3. Keep the feet planted, knees slightly bent and torso braced.
4. Drive the hands forward to throw the ball from the chest, extending the elbows and letting the shoulder blades move with the arms.
5. Receive the rebound with both hands and bend the elbows to bring the ball back toward your chest under control.
6. Reset the starting position before the next pass.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head, Anterior Deltoid, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.