Back to exercises
Supine Chest Throw, starting position 
Supine Chest Throw, finishing position
PlyometricsbeginnerMedicine Ball
Supine Chest Throw
Primary
Triceps
Secondary
Chest, Shoulders
Equipment
Medicine Ball
Level
beginner
Supine Chest Throw demonstration
How to Perform
- 1This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
- 2Begin with the ball on your chest, held with both hands on the bottom.
- 3Explode up, extending through the elbow to throw the ball directly above you as high as possible.
- 4Catch the ball with both hands as it comes down.
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
TricepsChestShoulders
Exercise Details
- Category
- Plyometrics
- Force
- push
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Supine Chest Throw work?
Supine Chest Throw primarily targets the Triceps. It also works the Chest, Shoulders as secondary muscles.
What equipment do I need for Supine Chest Throw?
Supine Chest Throw requires Medicine Ball.
Is Supine Chest Throw suitable for beginners?
Yes, Supine Chest Throw is suitable for beginners. It's classified as a beginner-level exercise.