Medicine Ball Chest Pass
How to do the Medicine Ball Chest Pass
- 1
You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
- 2
Begin facing your partner holding the medicine ball at your torso with both hands.
- 3
Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw.
- 4
Your partner should catch the ball, and throw it back to you.
- 5
Receive the throw with both hands at chest height.
How to program the Medicine Ball Chest Pass
Sets and reps
As a compound movement, the Medicine Ball Chest Pass responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Medicine Ball Chest Pass is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Medicine Ball Chest Pass work?
The Medicine Ball Chest Pass primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Medicine Ball Chest Pass?
You need Medicine Ball. Difficulty level: Beginner.
How many sets and reps of the Medicine Ball Chest Pass should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
