Chest
Kneeling Medicine Ball Chest Pass
The Kneeling Medicine Ball Chest Pass is a plyometric exercise with a medicine ball for your chest. Share of the load in the Zulta muscle model: mid chest 19%, front delts 14% and triceps (lateral head) 13%.
How to do it
- Kneel tall on a mat facing a wall or partner, knees hip-width.
- Hold a medicine ball at the chest with the hands on its sides, elbows out.
- Brace the trunk and squeeze the glutes to keep the hips forward.
- Push the ball forward explosively, extending the arms fully.
- Catch the rebound at the chest and reset before the next pass.
Tips
- Finish with the thumbs pointing down and the arms straight.
- Keep the torso tall: the kneeling position takes the legs out.
- Throw at chest height in a straight line.
Common mistakes
- Sitting back onto the heels.
- Arching the lower back as you throw.
- Pushing the ball upward instead of straight forward.
Muscles worked by the Kneeling Medicine Ball Chest Pass
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A two-handed chest push. No leg drive. Throwing or slamming a ball as hard as possible: the legs and hips start it, the trunk transfers it and the arms release it; which muscles lead depends on the direction.
Kneeling Medicine Ball Chest Pass alternatives
Same equipment
No equipment
Similar exercises
Frequently asked questions
What muscles does the Kneeling Medicine Ball Chest Pass work?
Mainly the mid chest and triceps (lateral head). The front delts, obliques, triceps (long head), lower abs, gluteus maximus and upper abs assist.
Is the Kneeling Medicine Ball Chest Pass good for beginners?
Yes. The Kneeling Medicine Ball Chest Pass is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Kneeling Medicine Ball Chest Pass?
For example the Medicine Ball Chest Pass, Clap Push Up and Depth Push Up. They train mostly the same muscles, some with different equipment.
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