A beginner plyometrics exercise done with a medicine ball that mainly works the chest, with help from the shoulders and triceps. 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.
Updated
Primary
Chest
Secondary
Shoulders, Triceps
Equipment
Medicine Ball
Level
beginner
Medicine Ball Chest Pass demonstration
Medicine Ball Chest Pass, starting positionMedicine Ball Chest Pass, finishing position
How to Perform
1You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
2Begin facing your partner holding the medicine ball at your torso with both hands.
3Pull 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.
4Your partner should catch the ball, and throw it back to you.
5Receive the throw with both hands at chest height.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
