Setup and loading
3-5 kg ball at chest height.
How to do the medicine ball chest pass step by step
- Stand facing a wall with the ball at your chest.
- Throw the ball by pushing as fast as possible.
- Catch it and repeat.
Form cues
- Every throw at maximum speed
- Extend your legs too
Common mistakes
- Ball too heavy
Advertisement
Sets and reps for your goal
Power
4 x 5-63-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
0 of 2
Sports it suits
Gear for this exercise
- Medicine ball3-6 kg (6-13 lb) for power throws.
As an Amazon Associate, Muscle Atlas earns from qualifying purchases.
Variations and similar exercises
Advertisement