Beginner
Medicine Ball Chest Pass
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Medicine Ball Chest Pass engages your core, shoulders, triceps, back, glutes, hamstrings, and quads and improves muscular and cardiovascular endurance.
Exercise Instructions
-
Step 1
Grab a medicine ball and stand a few feet away from a partner or wall, and keep your feet shoulder-width apart. Hold the medicine ball with both hands in front of your chest. -
Step 2
Step forward with one foot and forcefully pass the ball to a partner or wall, pushing it off your chest. Have your partner throw the ball back or catch it from the wall with both hands. When you catch the ball, bend your knees to lower into a half squat.
Muscle Groups
Medicine Ball Chest Pass targets Abs, Pecs, Shoulders, Triceps as seen below.
Exercise Tips
- Keep your abs tight as you press the ball.
- Always keep your chest up.
- Squeeze your shoulder blades together while the ball is in your chest.
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