Medicine Ball Wall Throw

Chest, Shoulders, Triceps, AbsMedicine Ball

Standing medicine ball wall throws target your chest, shoulders, triceps, and core, building upper-body endurance and dynamic reflexes with low axial strain.

How to do it

1Face a wall about three feet away, holding the medicine ball at chest level with both hands.

2Set your feet shoulder-width apart or take a slight step back with one leg.

3Exhale and push the ball explosively from your chest up toward the wall.

4Catch the returning ball with soft hands, absorbing the impact by bending your arms and knees.

5Repeat the throw immediately without pausing to maintain a fluid rhythm.

Common mistakes

Catching the ball with stiff, locked arms, which delivers impact directly to your joints.

Standing too far from the wall, making it difficult to control the ball's trajectory.

Failing to absorb the blow with your legs, disrupting movement smoothness.

Breathing

Exhale as you push the ball toward the wall. Inhale as you catch and absorb the impact.

Make it harder or easier

To make it easier, step closer to the wall or use a lighter medicine ball.

To make it harder, increase the ball weight or target a higher spot on the wall.

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.