Description

The medicine ball chest pass is a dynamic upper body exercise that focuses on explosive power and core stability. It involves throwing and catching a medicine ball while standing.

Starting Position

Start standing with your feet shoulder-width apart, holding the medicine ball at chest level with both hands.

Technical Execution

Explosively extend your arms forward to throw the ball directly ahead. Catch the ball on the rebound and immediately repeat the movement for the desired number of reps.

Range of Motion

The range of motion for this exercise involves fully extending the arms forward as you throw the ball and then catching it on the return, maintaining control throughout the movement.

Variations

Variations of this exercise include performing it seated, adding a plyometric element by jumping while performing the chest pass, or incorporating a twist with the throw.

Common Mistakes

Common mistakes include using too heavy of a medicine ball, arching the back excessively, and not engaging the core properly.

Practical Advice

To perform the exercise effectively, focus on using a weight that allows for proper form and control. Engage your core muscles throughout the movement.

Additional Notes

This exercise can also help improve coordination and overall athletic performance.

Difficulty Level

Intermediate

Equipment Needed

Medicine Ball

Primary Muscles

Secondary Muscles