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Medicine Ball Supine Chest Throw

Medicine Ball Supine Chest Throw

The Medicine Ball Supine Chest Throw is an explosive exercise that targets the muscles of the chest, shoulders, and upper body. This exercise is ideal for individuals looking to develop upper body power and improve athletic performance. The key tool needed for this exercise is a medicine ball, which is a weighted ball that comes in various sizes and weights. To perform the Medicine Ball Supine Chest Throw, you will lie flat on your back with your knees bent and feet planted firmly on the ground. Hold the medicine ball with both hands, positioning it at your chest. Engaging your core and maintaining a stable position, explosively throw the ball straight up into the air as you extend your arms fully. As the ball descends, catch it with both hands and immediately repeat the movement for the desired number of repetitions. This exercise not only engages the chest muscles but also activates the triceps, deltoids, and core muscles. It enhances upper body power and strength, which can improve performance in sports such as basketball, volleyball, and tennis. Remember to choose an appropriate weight for the medicine ball based on your fitness level and gradually increase it as you become stronger. Incorporating the Medicine Ball Supine Chest Throw into your workout routine can add variety and challenge to your upper body training, leading to improved muscle definition and overall performance.


  • Lie flat on your back on an exercise mat or a firm surface.
  • Bend your knees and place your feet flat on the ground, hip-width apart.
  • Hold a medicine ball with both hands, extending your arms straight above your chest.
  • Engage your core muscles to stabilize your torso throughout the exercise.
  • Inhale deeply and, as you exhale, forcefully throw the medicine ball straight up towards the ceiling.
  • Simultaneously, extend your elbows and push the ball away from your chest.
  • As you release the ball, keep your wrists firm and your arms slightly bent.
  • Allow the ball to travel straight up and away from your chest.
  • Explosively throw the ball as high as you can without lifting your mid-back off the mat.
  • Catch the medicine ball with both hands as it descends.
  • Bend your elbows and bring the ball back down towards your chest in a controlled manner.
  • Lower the ball until your upper arms make contact with the ground, while keeping your forearms vertical.
  • Repeat the exercise for the recommended number of repetitions.

Tips & Tricks

  • Focus on engaging your core muscles throughout the exercise to maintain stability and prevent any excessive arching of the back.
  • Ensure you have a firm grip on the medicine ball to prevent it from slipping out of your hands during the throw.
  • Practice your throwing technique first with a lighter medicine ball before progressing to heavier weights.
  • Exhale forcefully as you throw the ball to generate more power and improve the effectiveness of the exercise.
  • Keep your elbows slightly bent throughout the movement to avoid placing excessive stress on your joint.
  • Position yourself in a comfortable supine position with your feet planted firmly on the ground before initiating the throw.
  • Work on developing explosive power and strength in your upper body through regular strength training exercises like push-ups and dumbbell presses.
  • Include exercises that target your core muscles, such as planks and Russian twists, to enhance stability and power during the throw.
  • Fuel your body with a balanced diet that includes lean proteins, complex carbohydrates, and healthy fats to support muscle recovery and growth.
  • Ensure you warm up properly before performing the medicine ball supine chest throw to reduce the risk of injury and improve overall performance.


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