Supine Chest Throw

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

How to do it

1. 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.
2. 2Begin with the ball on your chest, held with both hands on the bottom.
3. 3Explode up, extending through the elbow to throw the ball directly above you as high as possible.
4. 4Catch the ball with both hands as it comes down.

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.