Smart Workout Diary

Medicine Ball Decline Two-Arm Overhead Throw

The Medicine Ball Decline Two-Arm Overhead Throw is an explosive decline sit-up movement in which you throw a medicine ball overhead with both hands. It primarily trains the abdominals while involving the shoulders and arms, helping develop core power and coordination.

Demonstration

Medicine Ball Decline Two-Arm Overhead Throw — demonstration 1
Medicine Ball Decline Two-Arm Overhead Throw — demonstration 2

Instructions

  1. Set up safely: Position a decline bench facing a clear throwing area or a training partner. Secure your feet under the pads and use a medicine ball light enough to control.
  2. Start reclined: Lie back with your core braced and hold the ball with both hands above or just behind your head, keeping your elbows softly bent.
  3. Drive upward: Exhale, curl your torso up from the bench, and use your abdominals to bring your chest toward your thighs without jerking your neck.
  4. Throw overhead: As you reach the top, extend both arms and explosively throw the ball overhead toward the partner or designated target. Keep both hands on the ball until release.
  5. Reset with control: Receive the ball safely or retrieve it, then lower your torso back to the bench under control before beginning the next repetition.
Muscle Group
Abs
Other Muscle Groups
Shoulders, Triceps
Type
Plyometric
Mechanics
Compound
Equipment
Bench, Other
Difficulty
Intermediate

Technique tips

  1. Prioritize control: Begin with a light medicine ball; a heavier ball can reduce throwing control and pull you out of position.
  2. Brace before moving: Keep your ribs controlled and use your abdominals to initiate the rise instead of swinging with the arms.
  3. Protect the neck: Keep your head aligned with your torso and avoid leading the sit-up by thrusting the chin forward.
  4. Use a clear target: Do not throw unless the partner is ready and the landing area is clear.
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