Smart Workout Diary

Medicine Ball Chest Pass

The medicine ball chest pass is an explosive two-handed throwing exercise performed from chest level toward a wall or training partner. It primarily develops the chest, triceps, and front shoulders while training upper-body power, coordination, and athletic explosiveness. It can support power-focused conditioning and sport-specific throwing or passing ability.

Demonstration

Medicine Ball Chest Pass — demonstration 1
Medicine Ball Chest Pass — demonstration 2

Instructions

  1. Choose a clear target on a sturdy wall or stand facing a partner several steps away, with enough open space to retrieve the ball safely.
  2. Set your stance with feet about hip-width apart, knees softly bent, and your core braced. Hold the medicine ball with both hands at the center of your chest.
  3. Prepare the pass by keeping your elbows slightly below and behind the ball, chest lifted, and wrists neutral while looking at the target.
  4. Throw explosively by extending both arms straight forward and pushing the ball from your chest toward the target. Allow a small leg drive, but keep your trunk controlled.
  5. Receive and reset with soft elbows and hands ready to absorb the ball. Regain a stable stance before starting the next repetition.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Plyometric
Mechanics
Compound
Equipment
Other
Difficulty
Beginner

Technique tips

  1. Use a manageable ball that lets you throw quickly without arching your back or losing control of the catch.
  2. Drive straight from the chest; avoid dropping the ball toward the hips or throwing it overhead.
  3. Keep the core braced and avoid rotating or leaning back as you pass.
  4. Control every catch before the next throw, especially when working with a partner or a rebounding wall.
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