Medicine Ball Chest Pass

Chest

Medicine Ball Chest Pass

LevelBeginner EquipmentMedicine ball MechanicCompound ForcePush

An explosive pass that throws a medicine ball from the chest, building upper-body power in the chest, shoulders and triceps.

Plyometrics

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand facing a sturdy wall or a partner with your feet shoulder width apart.
2Hold a medicine ball at chest height with both hands.
3Bend your knees slightly and brace your core.

How to perform

1Step slightly forward and push the ball away from your chest explosively.
2Extend your arms fully as you release it.
3Catch the ball on the rebound or from your partner with soft elbows.
4Bring it right back to your chest and repeat.