Supine Chest Throw
The Supine Chest Throw is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Triceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. The chest and shoulders assist as stabilizers throughout the range of motion.
How to Supine Chest Throw
- 1
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.
- 2
Begin with the ball on your chest, held with both hands on the bottom.
- 3
Explode up, extending through the elbow to throw the ball directly above you as high as possible.
- 4
Catch the ball with both hands as it comes down.
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 Supine Chest Throw work?
The Supine Chest Throw primarily works the Triceps. Secondary muscles include the Chest, Shoulders, which assist during the movement.
Is the Supine Chest Throw good for beginners?
Yes, the Supine Chest Throw is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Supine Chest Throw?
You need medicine ball to perform the Supine Chest Throw. Most commercial gyms will have this available.
Track Your Progress
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