Breathing
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
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The Supine Chest Throw primarily works the triceps, with the chest and shoulders supporting the movement. It is a plyometrics movement performed with medicine ball.
1 / 2How to
Movement instructions
This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
Begin with the ball on your chest, held with both hands on the bottom.
Explode up, extending through the elbow to throw the ball directly above you as high as possible.
Catch the ball with both hands as it comes down.
Technique guidance
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same medicine ball setup, range of motion and recording method when comparing Supine Chest Throw sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Triceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the triceps using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
