Standing Medicine Ball Chest Pass

Overview

How to do it

1. 1

   Setup

   Stand with your feet shoulder-width apart. Hold the medicine ball with both hands at chest level, with your elbows bent and angled outward. Keep the ball close to your chest and grip it firmly.

2. 2

   Execution

   Start by bracing your core and activating your lower body muscles. Drive the ball away from your chest with both hands at the same time. As your arms straighten, fully extend your elbows, but do not lock them out. Release the ball in a controlled way so it shoots forward explosively. Finish the movement with a follow-through, and keep your wrists straight the entire time.

3. 3

   Reception

   Once the ball leaves your hands, quickly return them to your chest. Get ready to catch the ball as it rebounds toward you. Catch it before it touches the floor, and absorb the force by bending your elbows slightly and flexing your shoulders.

4. 4

   Repeat

   After the catch, return to the start position and repeat for the planned number of repetitions.

5. 5

   Always warm up before explosive exercises to prepare your muscles and joints.

6. 6

   Maintain core engagement throughout the exercise to support stability and reduce unnecessary strain on your lower back.

7. 7

   Choose a medicine ball that matches your fitness level and goals. The ball’s weight changes the exercise intensity.

8. 8

   Prioritize explosive power and coordination instead of using excessive weights.

9. 9

   Make sure you have enough space in front of you to perform the exercise safely without obstacles.

Muscles worked

Target

Chest (pectoral muscles)، Shoulders (deltoid muscles)، Triceps، Core muscles، Upper Back، Chest (Pectoral Muscles)، Shoulder، Triceps، Upper Back، Rectus Abdominis