Medicine Ball Return Push
From an athletic two- or three-point stance, moving to receive a partner's medicine ball pass and firing it straight back. Builds reactive chest-pass power and quick hands.
Primary muscles
- Front Delts
- Chest (Pectoralis Major)
- Triceps
Secondary muscles
- Abs (Rectus Abdominis)
- Quadriceps
- Glutes (Gluteus Maximus)
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Set up in an athletic two- or three-point stance facing a partner who holds a medicine ball.
On the signal, move into position to receive the pass, staying low.
Catch the ball with both hands, letting it come in to your chest.
Immediately push it back to your partner with a fast two-handed chest pass.
Reset and repeat, adding routes or direction changes before the catch as you progress.
Breathing: Exhale sharply as you push the ball back.
Coaching tips
Catch and fire
Stay in your stance
Push through the thumbs
Common mistakes
Holding the ball at the chest before returning it
Standing up tall to catch
Catching with stiff arms
Safety notes
Agree on signals with your partner and use a ball light enough to catch safely.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.