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Triceps

Supine Chest Throw

Supine Chest Throw (Start)Supine Chest Throw (End)
LevelBeginnerEquipmentMedicine ballMechanicCompoundForcePush

A medicine-ball press-and-release from lying down that develops explosive pushing power in the chest and arms.

Plyometrics
Primary musclesTriceps
Secondary musclesChestShoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked10 %
Effort during a set6.5 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

  1. 1Lie faceup, knees bent and feet planted, with a medicine ball held in both hands at chest level.
  2. 2Be sure nothing is overhead, or face a partner or rebound wall.

How to perform

  1. 1Push the ball upward as fast as you can, straightening both arms.
  2. 2Let go at the top so the ball flies straight up.
  3. 3Receive it with hands by your chest and elbows giving slightly.
  4. 4Without pausing, throw again.

Alternatives

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Stretches for Triceps

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