Smart Workout Diary

Medicine Ball Chest Throw Supine

The supine medicine ball chest throw is an explosive upper-body drill performed lying on your back and throwing a medicine ball straight up from the chest before catching it. It primarily develops chest, triceps, and shoulder power, while requiring controlled catching and trunk stability. It supports upper-body explosiveness for throwing and pressing-based athletic activities.

Demonstration

Medicine Ball Chest Throw Supine — demonstration 1
Medicine Ball Chest Throw Supine — demonstration 2

Instructions

  1. Set up safely: Lie flat on your back on a clear, firm surface with knees bent and feet planted. Use a medicine ball light enough to catch securely.
  2. Start position: Hold the ball at the center of your chest with both hands, elbows bent and wrists neutral. Keep your head resting on the floor and brace your abdomen.
  3. Throw upward: Drive the ball straight up by forcefully extending your elbows, as in an explosive chest pass. Keep the throw vertical rather than toward your face or behind your head.
  4. Catch with control: Track the ball with your eyes and receive it with soft, bent elbows above your chest. Absorb the impact rather than locking your elbows.
  5. Reset and repeat: Bring the ball under control to the chest, maintain your stable position, and repeat each throw with consistent technique. Stop if you cannot safely control the catch.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Plyometric
Mechanics
Compound
Equipment
Other
Difficulty
Intermediate

Technique tips

  1. Choose the load conservatively: Start with a light medicine ball; speed and secure catching matter more than using a heavy ball.
  2. Keep the path vertical: Throw and catch directly over the center of your chest to keep the ball away from your face.
  3. Use soft hands and elbows: Let the elbows bend as you catch to absorb force and maintain control.
  4. Maintain a braced trunk: Keep your ribs and lower back controlled against the floor rather than arching during the throw.
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