ChestBeginner

Medicine Ball Chest Pass

Plyometrics movement using Medicine Ball.

Primary muscle: Chest
Secondary muscles: Shoulders, Triceps
Force: Push
Movement pattern: Compound
Movement category: Plyometric

Medicine Ball Chest Pass reference position 1

Medicine Ball Chest Pass reference position 2

1 / 2

Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ChestSupporting Shoulders, Triceps

Movement instructions

Set up, move with control, and reassess.

1
You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
2
Begin facing your partner holding the medicine ball at your torso with both hands.
3
Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw.
4
Your partner should catch the ball, and throw it back to you.
5
Receive the throw with both hands at chest height.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.
Confirm the ball and surrounding area are suitable for any throw, catch, or rebound used in the exercise.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

Related movements

More for Chest

Getting your next view ready…