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Medicine Ball Chest Pass, starting position 
Medicine Ball Chest Pass, finishing position
PlyometricsbeginnerMedicine Ball
Medicine Ball Chest Pass
Primary
Chest
Secondary
Shoulders, Triceps
Equipment
Medicine Ball
Level
beginner
Medicine Ball Chest Pass demonstration
How to Perform
- 1You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
- 2Begin facing your partner holding the medicine ball at your torso with both hands.
- 3Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw.
- 4Your partner should catch the ball, and throw it back to you.
- 5Receive the throw with both hands at chest height.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
ChestShouldersTriceps
Exercise Details
- Category
- Plyometrics
- Force
- push
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Medicine Ball Chest Pass work?
Medicine Ball Chest Pass primarily targets the Chest. It also works the Shoulders, Triceps as secondary muscles.
What equipment do I need for Medicine Ball Chest Pass?
Medicine Ball Chest Pass requires Medicine Ball.
Is Medicine Ball Chest Pass suitable for beginners?
Yes, Medicine Ball Chest Pass is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Medicine Ball Chest Pass
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.