Exercise library · Chest

How to Do Medicine Ball Chest Pass

Step-by-step instructions, muscles worked and workouts that use the medicine ball chest pass.

How to do it

1. You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
2. Begin facing your partner holding the medicine ball at your torso with both hands.
3. 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.
4. Your partner should catch the ball, and throw it back to you.
5. Receive the throw with both hands at chest height.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Browse all workouts →

Similar exercises

Chest Push (single response)Chest

Chest Push with Run ReleaseChest

Chest Push (multiple response)Chest

Chest Push from 3 point stanceChest

PushupsChest

Dumbbell Bench PressChest

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.