Intermediate

Medicine Ball Chest Pass

The medicine ball chest pass is the upper-body power drill for the pressing muscles, letting you accelerate all the way through the throw without having to decelerate a barbell. The chest, front delts, and triceps fire hard to launch the ball forward. It is a joint-friendly way to build fast pressing force and pairs well with bench work in a contrast set.

Equipment
Medicine Ball
Body part
Chest
Type
Plyometric
Browse by movement
Horizontal Press
Muscles worked
Target
Pectoralis Major Sternocostal, Pectoralis Major Clavicular
Secondary
Deltoid Anterior, Triceps Brachii Long Head, Triceps Brachii Lateral Head, Triceps Brachii Medial Head
Tertiary
Upper Rectus Abdominals, Abdominal External Oblique

How to do it

  1. 1

    Stand facing a sturdy wall or partner, feet staggered or shoulder-width.

  2. 2

    Hold the ball at chest height with both hands and elbows out.

  3. 3

    Brace the trunk and load slightly by drawing the ball toward the chest.

  4. 4

    Press explosively and throw the ball forward off both hands.

  5. 5

    Follow through with the arms fully extended toward the target.

  6. 6

    Catch the rebound at the chest and reset for the next throw.

Tips

  • Throw with intent to accelerate the ball, not just to complete the motion.
  • Keep the core braced so the power comes from the arms and chest, not the low back.
  • Stand close enough to the wall to catch a clean rebound and keep the rhythm going.

Variations

Common mistakes

  • The elbows drift in toward the ribs during the load-back, turning a chest-driven throw into a narrower, shoulder-dominant push.
  • Once the set drags on, the load-back shortens or disappears, so the ball leaves the hands without the brief stretch that makes the pass explosive.
  • The arms stop short of full extension at release, which caps the force reaching the ball and turns a flat throw into a weak arc.
  • Catching the rebound with locked elbows sends the impact into the wrists and shoulders instead of letting the chest absorb it.
  • Rushing the reset before your feet are settled again turns the drill into a sloppy juggle instead of a crisp power rep.

Frequently asked

How many reps of the medicine ball chest pass should you do when you are new to the exercise?
Start with 3 sets of 6 to 8 crisp throws, resting 60 to 90 seconds between sets so every rep stays fast. Once the throw stays explosive rep after rep, add a set before you add reps, and only move up to a heavier ball once eight clean throws feel easy.
What can you do instead of the medicine ball chest pass if you do not have a ball?
Explosive or clap push-ups train the same fast-pressing pattern with just your body weight, and a resistance band set up at chest height for a fast-tempo press works if you want an external load.
What is the medicine ball chest pass good for?
It builds explosive pressing power and rate of force development that carries over to bench press and any sport that involves pushing or blocking. It is not the tool for building raw strength or muscle size, and it is a poor choice if you have an unresolved shoulder or wrist issue, since the impact of the catch loads both joints hard.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Chest exercises