Chest Exercise · Medicine Ball
Medicine Ball Chest Pass
The chest pass trains explosive pressing power by throwing the ball rather than lowering it under control, which builds a different quality than a bench press — rate of force production rather than maximal strength. It's a staple in athletic warm-ups and power circuits more than strength programs.
Go to the movement steps- Category
- Chest
- Equipment
- Medicine Ball
- Target
- Pectorals
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Medicine Ball Chest Pass
- Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
- Extend your arms forward, pushing the medicine ball away from your chest with force.
- As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot.
- Catch the ball as it rebounds off the wall or partner, and immediately repeat the movement.
- Execute the desired number of reps with smooth cadence and consistent focus on the pectorals.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Medicine Ball Chest Pass mainly targets your Pectorals, with your Shoulders helping support the movement, along with your Triceps.
More Chest Exercises
Archer Push Up
Assisted Chest Dip (kneeling)
Assisted Seated Pectoralis Major Stretch With Stability Ball
Assisted Wide-Grip Chest Dip (kneeling)
Band Bench Press
Band One Arm Twisting Chest Press
More Pectorals Exercises
Barbell Bench Press
Barbell Decline Bench Press
Barbell Decline Pullover
Barbell Decline Wide-Grip Press
Barbell Front Raise And Pullover
Barbell Guillotine Bench Press
FAQ
- What muscles does the Medicine Ball Chest Pass work?
- The Medicine Ball Chest Pass mainly works your pectorals. It also helps strengthen your shoulders and triceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Medicine Ball Chest Pass?
- You do the Medicine Ball Chest Pass with a medicine ball. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Medicine Ball Chest Pass?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Medicine Ball Chest Pass?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.