Medicine Ball Chest Pass
Muscle Group
Chest / Triceps
Equipment
Medicine ball
Difficulty
Beginner
Explosive chest pass to work chest power.
How to Perform This Exercise
- 1 Grasp the medicine ball with both hands, feet shoulder-width apart.
- 2 Brace your core and prepare for the explosive movement.
- 3 Execute the throw or movement with power using your whole body.
- 4 Control the catch and return to the starting position.
- 5 Chain repetitions while maintaining good form and consistent intensity.
Common Mistakes to Avoid
- Sacrificing technique to go faster or lift heavier.
- Not bracing the core, reducing stability and movement efficiency.
- Skipping warm-up before explosive movements, increasing injury risk.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Multiple muscle groups
Secondary Muscles
- Core
- Stabilizers
- Postural muscles
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