Medicine Ball Chest Pass
The Medicine Ball Chest Pass is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to Medicine Ball Chest Pass
- 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Medicine Ball Chest Pass work?
The Medicine Ball Chest Pass primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the Medicine Ball Chest Pass good for beginners?
Yes, the Medicine Ball Chest Pass is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Medicine Ball Chest Pass?
You need medicine ball to perform the Medicine Ball Chest Pass. Most commercial gyms will have this available.
Track Your Progress
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