Exercise guide
Medicine Ball Chest Pass
The Medicine Ball Chest Pass is an explosive horizontal throw performed toward a partner or sturdy wall. The chest, shoulders, and triceps accelerate the ball away from the torso.
Training context
How the Medicine Ball Chest Pass Works
The exercise develops upper-body power rather than slow pressing strength. Ball weight should be light enough to maintain speed and a direct throwing path.
Partners should agree on the target and throwing rhythm before beginning. A wall must be suitable for medicine-ball impact, and the surrounding area should remain clear.
Technique overview
Throw quickly and receive softly
Hold the ball at chest height with both hands. Extend the arms forcefully to send it toward the target, adding a step only when intentionally programmed. Receive the returning ball with both hands and allow the elbows to bend before beginning the next throw.
Treat this as an overview and use a range, pace, and setup you can control.