CHEST · CARDIO
Medicine Ball Chest Pass
An explosive chest pass using a medicine ball and a stable stance.
Primary musclesChest, Triceps
Secondary musclesFront delts, Core
EquipmentMedicine ball
DifficultyBeginner · Horizontal Push
How to perform
- Hold the ball at chest height with a stable base.
- Brace and rapidly extend the arms to throw the ball forward.
- Receive or retrieve it safely and reset.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the chest as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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