TETSUMedicine Ball Chest Pass
The Medicine Ball Chest Pass is a medicine ball exercise for the chest that primarily targets the pectorals, with the shoulders and triceps assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Medicine Ball Chest Pass
- Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
- Extend your arms forward, pushing the medicine ball away from your chest with force.
- As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot.
- Catch the ball as it rebounds off the wall or partner, and immediately repeat the movement.
- Continue for the desired number of repetitions.
Common questions
What muscles does the Medicine Ball Chest Pass work?
The Medicine Ball Chest Pass primarily targets the pectorals. The shoulders and triceps work as supporting muscles.
What equipment do I need for the Medicine Ball Chest Pass?
You need a medicine ball to perform the Medicine Ball Chest Pass.
How many sets and reps of the Medicine Ball Chest Pass should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Medicine Ball Chest Pass works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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