Seated Medicine Ball Power Throw

Chest, Delts, Triceps, AbsMedicine Ball

A dynamic explosive power exercise targeting the chest, shoulders, and core. Sitting stabilizes the hips and protects the lower back.

How to do it

1Sit tall on a bench or the floor holding a medicine ball at your chest with both hands.

2Brace your core and plant your feet firmly on the floor for stability.

3Powerfully throw the ball forward and slightly upward off your chest on an explosive exhale.

4Keep your torso upright without falling forward after the ball.

5Catch or retrieve the ball and return to the starting position before the next rep.

Common mistakes

Arching the lower back during the throw — places unwanted stress on the spine.

Slouching or rounding the back — cuts power output and strains the neck.

Throwing strictly with arms without core engagement — reduces total exercise effectiveness.

Breathing

Exhale hard and fast as you launch the ball. Inhale as you return the ball to your chest.

Make it harder or easier

To regress, use a lighter ball and throw with less speed. To progress, use a heavier ball or throw with maximum acceleration.

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.