Medicine Ball Chest Pass

A beginner plyometrics exercise for the chest, done with a medicine ball.

Medicine Ball Chest Pass: finishing position

Main muscles: Chest
Also works: Shoulders and Triceps
Equipment: Medicine ball
Level: Beginner
Type: Compound
Movement: Push

How to do the Medicine Ball Chest Pass

You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
Begin facing your partner holding the medicine ball at your torso with both hands.
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.
Your partner should catch the ball, and throw it back to you.
Receive the throw with both hands at chest height.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Medicine Ball Chest Pass

Questions

What muscles does the Medicine Ball Chest Pass work?

Mainly the chest, with the shoulders and triceps helping.

Is the Medicine Ball Chest Pass good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Medicine Ball Chest Pass?

Good alternatives that train the chest: Chest Push (multiple response), Chest Push (single response), Chest Push from 3 point stance or Chest Push with Run Release.

How many sets and reps of the Medicine Ball Chest Pass should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).