Medicine Ball Chest Pass

Medicine Ball Chest Pass

The Medicine Ball Chest Pass is a dynamic and effective exercise that primarily targets the chest, triceps, and shoulders. It is a functional movement that mimics the throwing motion, making it a great choice for athletes, fitness enthusiasts, and individuals looking to increase upper body strength and power. To perform the Medicine Ball Chest Pass, you will need a medicine ball that weighs anywhere between 6 to 12 pounds, depending on your fitness level. Stand with your feet shoulder-width apart, holding the medicine ball at chest height with both hands, fingers spread wide for a secure grip. Engage your core muscles and brace your spine as you forcefully push the medicine ball forward, extending your arms straight in front of you. Allow the ball to leave your hands, aiming for a target or a wall at a moderate distance. As it rebounds back to you, catch the ball with both hands, absorbing the impact by flexing your elbows and bringing it back towards your chest. The Medicine Ball Chest Pass is not only an excellent exercise for building upper body strength and power, but it also enhances coordination, stability, and explosiveness. It can be incorporated into full-body workouts, circuit training, or used as a warm-up to activate the muscles before more demanding exercises. Remember to start with a lighter weight medicine ball and gradually increase the intensity as you become more comfortable with the movement. As with any exercise, it is important to maintain proper form throughout to avoid injury and maximize the benefits. So, get ready to take your upper body strength and power to the next level with the Medicine Ball Chest Pass!


  • Stand with your feet shoulder-width apart and hold a medicine ball at your chest level, with your elbows bent.
  • Step forward with one foot, bracing your core and keeping your back straight.
  • Extend your arms and push the medicine ball straight out in front of you, releasing it from your chest.
  • As you release the ball, push through your legs and transfer your weight from your back foot to your front foot.
  • Allow the ball to travel forward and then catch it as it rebounds off the wall or partner, using your core and arm strength.
  • Retrieve the ball and repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique, ensuring your chest and core are engaged throughout the movement.
  • Warm-up your upper body with dynamic stretches before starting the exercise.
  • Increase the intensity by using a heavier medicine ball over time.
  • Include variations like the standing chest pass or kneeling chest pass to target different muscle groups.
  • Incorporate medicine ball chest passes into circuit training or HIIT workouts for a full-body burn.
  • Maintain a controlled and consistent pace during each rep to maximize power and explosiveness.
  • Ensure a full range of motion by fully extending your arms and squeezing your chest as you release the ball.
  • To avoid injury, start with a lighter medicine ball and gradually increase the weight as you build strength.
  • Remember to breathe properly during the exercise, exhaling as you release the ball.
  • Always listen to your body and stop if you experience any pain or discomfort.


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