Supine Chest Throw
A beginner plyometrics exercise for the triceps, done with a medicine ball.
- Main muscles
- Triceps
- Also works
- Chest and Shoulders
- Equipment
- Medicine ball
- Level
- Beginner
- Type
- Compound
- Movement
- Push
How to do the Supine Chest Throw
- 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.
- Begin with the ball on your chest, held with both hands on the bottom.
- Explode up, extending through the elbow to throw the ball directly above you as high as possible.
- Catch the ball with both hands as it comes down.
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.
Questions
What muscles does the Supine Chest Throw work?
Mainly the triceps, with the chest and shoulders helping.
Is the Supine Chest Throw good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
How many sets and reps of the Supine Chest Throw 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).