Exercise guide
Supine Chest Throw
The Supine Chest Throw is an explosive medicine-ball press performed while lying face up. The triceps are listed as the primary muscle group, while the chest and shoulders help accelerate the ball away from the torso.
Training context
Why the Supine Chest Throw Can Be Useful
The floor removes lower-body assistance and places the emphasis on rapid upper-body force. Ball weight should remain light enough for a quick release and a predictable flight path.
Throwing and catching a ball directly above the face or chest carries risk. Use an appropriate rebound ball, a trained partner, or a setup designed for safe retrieval rather than attempting an uncontrolled overhead catch.
Technique overview
Use a clear and predictable throwing path
Lie on a clear surface with the knees bent and hold a suitable medicine ball at the chest. Press and release the ball vertically with both hands while keeping the throw centered. Receive it only when the ball, surface, and skill level allow a controlled catch. Otherwise, use a partner or allow the ball to land in a designated safe area before resetting.
Treat this as an overview and use a range, pace, and setup you can control.