Supine Chest Throw
How to do the Supine Chest Throw
- 1
This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
- 2
Begin with the ball on your chest, held with both hands on the bottom.
- 3
Explode up, extending through the elbow to throw the ball directly above you as high as possible.
- 4
Catch the ball with both hands as it comes down.
How to program the Supine Chest Throw
Sets and reps
As a compound movement, the Supine Chest Throw 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 Supine Chest Throw 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 Supine Chest Throw work?
The Supine Chest Throw primarily targets the Triceps. It also recruits the Chest, Shoulders as supporting muscles.
What equipment do I need for the Supine Chest Throw?
You need Medicine Ball. Difficulty level: Beginner.
How many sets and reps of the Supine Chest Throw 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.
