Back to exercises
Supine Two-Arm Overhead Throw, starting position 
Supine Two-Arm Overhead Throw, finishing position
PlyometricsbeginnerMedicine Ball
Supine Two-Arm Overhead Throw
Primary
Abdominals
Secondary
Chest, Lats, Shoulders
Equipment
Medicine Ball
Level
beginner
Supine Two-Arm Overhead Throw demonstration
How to Perform
- 1Lay on the ground on your back with your knees bent.
- 2Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.
- 3Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
- 4The ball can be thrown to a partner or bounced off of a wall.
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
AbdominalsChestLatsShoulders
Exercise Details
- Category
- Plyometrics
- Force
- pull
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Supine Two-Arm Overhead Throw work?
Supine Two-Arm Overhead Throw primarily targets the Abdominals. It also works the Chest, Lats, Shoulders as secondary muscles.
What equipment do I need for Supine Two-Arm Overhead Throw?
Supine Two-Arm Overhead Throw requires Medicine Ball.
Is Supine Two-Arm Overhead Throw suitable for beginners?
Yes, Supine Two-Arm Overhead Throw is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Supine Two-Arm Overhead Throw
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.