Chest Pass

Chest, Delts, TricepsMedicine Ball

A dynamic medicine ball exercise designed to build upper-body explosive power. It targets the chest, anterior delts, and triceps in a horizontal pushing pattern.

How to do it

1Stand tall facing a wall or partner, holding the medicine ball with both hands at chest height.

2Take a small wind-up or quick knee dip while keeping your core braced and stable.

3Explosively chest-pass the ball forward, fully extending your arms at release.

4Prepare to catch the recoil and absorb the impact by bringing the ball smoothly back to your chest.

Common mistakes

Arching your lower back excessively during the throw, putting unwanted strain on your spine.

Flaring your elbows out wide, increasing stress on the shoulder joints.

Throwing purely with your arms without engaging your core and body, cutting power short.

Breathing

Inhale as you set up, then exhale forcefully as you drive the ball off your chest.

Make it harder or easier

To regress, use a lighter medicine ball or stand closer to the wall.

To progress, use a heavier ball or step further back to increase distance and intensity.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.