Supine Chest Throw

Technique

How to perform Supine Chest Throw

1. Lie on your back with your knees bent and feet on the floor, holding a medicine ball at your chest with both hands.
2. Keep your head and back supported and position your hands to push the ball upward.
3. Extend your arms quickly to throw the ball upward over your chest at a height you can control.
4. Receive it with both hands and bend your elbows to bring it back toward your chest under control.
5. Reset the ball and your supported position before the next throw; do not turn the exercise into a sit-up.

Programming relevance

Muscles involved

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