Chest Exercise · Medicine Ball

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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.

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Category

Chest

Equipment

Medicine Ball

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Medicine Ball Chest Pass

1. Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
2. Extend your arms forward, pushing the medicine ball away from your chest with force.
3. As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot.
4. Catch the ball as it rebounds off the wall or partner, and immediately repeat the movement.
5. Execute the desired number of reps with smooth cadence and consistent focus on the pectorals.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

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 Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have medicine ball? These target the same pectorals with different equipment.

Chest Dip Body Weight · Pectorals Barbell Bench Press Barbell · Pectorals Cable Bench Press Cable · Pectorals Deep Push Up Dumbbell · Pectorals

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 extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. 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?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Medicine Ball Chest Pass?

The Chest Dip trains your pectorals with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.