Supine Two-Arm Overhead Throw

Supine Two-Arm Overhead Throw is a beginner-level compound in the plyometrics category that primarily works the abs. It also recruits the chest, lats and shoulders. It is performed with medicine ball.

How to do it

1. 1Lay on the ground on your back with your knees bent.
2. 2Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.
3. 3Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
4. 4The ball can be thrown to a partner or bounced off of a wall.

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.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •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.