TricepsBeginner

Supine Chest Throw

Plyometrics movement using Medicine Ball.

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

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 TricepsSupporting Chest, Shoulders

Movement instructions

Set up, move with control, and reassess.

1
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.
2
Begin with the ball on your chest, held with both hands on the bottom.
3
Explode up, extending through the elbow to throw the ball directly above you as high as possible.
4
Catch the ball with both hands as it comes down.

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 Triceps

Getting your next view ready…