TETSUMedicine Ball Supine Chest Throw
The Medicine Ball Supine Chest Throw is a medicine ball exercise for the upper arms that primarily targets the triceps, with the chest and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Medicine Ball Supine Chest Throw
- Lie flat on your back on a bench with your knees bent and feet flat on the ground.
- Hold the medicine ball with both hands, extending your arms straight up above your chest.
- Lower the medicine ball towards your chest, keeping your elbows close to your body.
- Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible.
- Catch the medicine ball and repeat for the desired number of repetitions.
Common questions
What muscles does the Medicine Ball Supine Chest Throw work?
The Medicine Ball Supine Chest Throw primarily targets the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Medicine Ball Supine Chest Throw?
You need a medicine ball to perform the Medicine Ball Supine Chest Throw.
How many sets and reps of the Medicine Ball Supine Chest Throw should I do?
3 to 4 sets of 10 to 15 controlled reps of the Medicine Ball Supine Chest Throw suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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