A beginner plyometrics exercise done with a medicine ball that mainly works the triceps, with help from the chest and shoulders. 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.
Updated
Primary
Triceps
Secondary
Chest, Shoulders
Equipment
Medicine Ball
Level
beginner
Supine Chest Throw demonstration
Supine Chest Throw, starting positionSupine Chest Throw, finishing position
How to Perform
1This 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.
2Begin with the ball on your chest, held with both hands on the bottom.
3Explode up, extending through the elbow to throw the ball directly above you as high as possible.
4Catch the ball with both hands as it comes down.
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
