Medicine Ball Chest Pass

Medicine Ball Chest Pass is a beginner-level compound in the plyometrics category that primarily works the chest. It also recruits the shoulders and triceps. It is performed with medicine ball.

How to do it

1. 1You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
2. 2Begin facing your partner holding the medicine ball at your torso with both hands.
3. 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.
4. 4Your partner should catch the ball, and throw it back to you.
5. 5Receive the throw with both hands at chest height.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.