TETSUBench Pull-Ups vs Medicine Ball Catch And Overhead Throw
The Bench Pull-Ups and the Medicine Ball Catch And Overhead Throw both train the lats as their primary muscle. The Bench Pull-Ups are bodyweight-based (a bar, rings or a station) while the Medicine Ball Catch And Overhead Throw uses a medicine ball. Here is how they compare and when to pick each.
Side-by-side comparison
| Bench Pull-Ups | Medicine Ball Catch And Overhead Throw | |
|---|---|---|
| Primary muscle | lats | lats |
| Body part | back | back |
| Supporting muscles | biceps and forearms | shoulders and core |
| Equipment | bodyweight | medicine ball |
| Steps in our guide | 7 | 6 |
How each one starts
Bench Pull-Ups — first steps
- Position yourself under a bar or a sturdy horizontal surface that is at chest height.
- Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
Medicine Ball Catch And Overhead Throw — first steps
- Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level.
- Bend your knees slightly and engage your core.
Full step-by-step guides are linked below.
Which should you choose?
The Bench Pull-Ups need only a sturdy bar, rings or a station and scale through leverage, tempo and reps. The Medicine Ball Catch And Overhead Throw suits explosive, power-focused reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the lats adapting.
Full form guides
Common questions
Are the Bench Pull-Ups better than the Medicine Ball Catch And Overhead Throw?
Neither is universally better — both train the lats as the primary mover. The Bench Pull-Ups need only a sturdy bar, rings or a station and scale through leverage, tempo and reps, while the Medicine Ball Catch And Overhead Throw suits explosive, power-focused reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Bench Pull-Ups and the Medicine Ball Catch And Overhead Throw in the same program?
Yes, but usually not in the same session — they overlap heavily on the lats. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Bench Pull-Ups and the Medicine Ball Catch And Overhead Throw work the same muscles?
The primary muscle is the same: the lats. Supporting muscles differ slightly — biceps and forearms for the Bench Pull-Ups versus shoulders and core for the Medicine Ball Catch And Overhead Throw.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.