Medicine Ball Supine Chest Throw
Lying on your back and throwing a medicine ball straight up from the chest, then catching it. A chest-pass power drill that needs no partner or wall.
Primary muscles
- Triceps
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Serratus Anterior
- Sets
- 3–4
- Reps
- 8–10
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with knees bent and feet flat, holding a medicine ball on your chest with your hands underneath it.
Brace your trunk and keep the elbows just below the ball.
Punch the ball straight up as high as you can, fully extending the elbows.
Catch it with both hands above your chest, letting the elbows bend to absorb it.
Lower the ball to the chest under control and throw again.
Breathing: Exhale on the throw, inhale as you catch and lower.
Coaching tips
Straight up
Snap the elbows
Soft hands on the catch
Common mistakes
Throwing the ball forward over the face or toward the feet
Catching with locked elbows
Using a ball too heavy to throw quickly
Safety notes
Use a light, soft ball and keep your eyes on it; a missed catch lands on your face or chest.
End the set when throws start drifting off vertical.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.