Medicine Ball Chest Pass
Explosive medicine ball throw from the chest to develop horizontal pushing power.
Medicine Ball Chest Pass
The medicine ball chest pass is an accessible and effective upper body plyometric exercise. By throwing a medicine ball against a wall or to a partner from the chest, it develops horizontal pushing power of the arms and trunk. It is a fundamental physical preparation exercise, usable from beginner level.
Anatomy Targeted
The pectorals are the primary drivers of horizontal push. The triceps finalize elbow extension during the throw. The anterior deltoids guide throw direction. The abdominals and trunk muscles transfer force from legs to arms. The quadriceps and glutes initiate the force chain when the throw includes a leg drive.
Step-by-Step Execution
- Stand facing a solid wall or partner, 2-3 meters away.
- Hold the medicine ball (3 to 6 kg) against your chest, elbows flared outward.
- Make a slight loading movement bringing the ball toward the chest.
- Push the ball explosively forward, extending the arms at full speed.
- Release the ball at full arm extension.
- Catch the rebound (or partner's return), absorb by bringing the ball to the chest, and throw again.
Sets and Reps
4 sets of 10 reps. Rest 60 to 90 seconds between sets. Maintain maximum throwing intent on every rep.
Safety Warnings
- Use a medicine ball suited to your level (3-4 kg for beginners, 5-6 kg for intermediates).
- The wall must be solid and able to withstand repeated impacts.
- Keep feet grounded and trunk braced during the throw.
- Absorb ball reception by bending elbows (do not block with straight arms).
- Maintain sufficient distance from the wall to react to the rebound.
- Warm up shoulders and pectorals before starting.
Progressions
- Level 1: Light chest pass (3 kg), technique focus.
- Level 2: Standard chest pass (4-5 kg), fast tempo.
- Level 3: Chest pass with step forward (transfer step) for more power.
- Level 4: Kneeling chest pass (eliminates legs, isolates upper body).
Target Audience
Accessible from beginner level. Excellent introductory upper body plyometric exercise. Suited for basketball, handball, rugby players, and all athletes requiring passing power. Also used in advanced shoulder rehabilitation.