Medicine Ball Chest Pass

How to do it

1. Stand facing a wall or partner in a staggered stance, holding a medicine ball at the chest.
2. Bend the knees slightly and brace the trunk.
3. Step forward and push the ball away explosively, extending the arms fully.
4. Let the arms follow through toward the target.
5. Catch the ball at the chest, absorb it and reset.

Tips

• Drive from the back leg into the pass.
• Throw at chest height in a straight, flat line.
• Catch with soft elbows and bring the ball straight back to the chest.

Common mistakes

• Throwing with the arms only and no leg drive.
• Leaning back as the ball leaves the hands.
• Catching with straight arms.

Muscles worked by the Medicine Ball Chest Pass

• Mid chest Primary18%
• Triceps (lateral head) Primary12%
• Front delts Secondary12%
• Lower abs Secondary7%
• Gluteus maximus Secondary7%
• Obliques Secondary7%
• Triceps (long head) Secondary7%
• Upper abs Secondary5%
• Quads (vastus lateralis) Minor5%
• Hamstrings (biceps femoris) Minor4%
• Serratus anterior Minor4%
• Lower chest Stabilizer4%
• Spinal erectors (lower back) Stabilizer4%
• Lats (lower) Stabilizer2%
• Lats (upper) Stabilizer2%

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. 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.

Medicine Ball Chest Pass alternatives

Same equipment

• Kneeling Medicine Ball Chest PassMedicine ball

No equipment

• Clap Push UpBodyweight
• Depth Push UpBodyweight
• Plyo Push Up on BoxBodyweight
• Plyometric Push UpBodyweight

Similar exercises

• Weighted Push UpOther equipment
• Close Grip Push UpBodyweight
• Diamond Push UpBodyweight
• Tricep Push UpBodyweight
• Archer Push UpBodyweight

Frequently asked questions

What muscles does the Medicine Ball Chest Pass work?

Mainly the mid chest and triceps (lateral head). The front delts, lower abs, gluteus maximus, obliques, triceps (long head) and upper abs assist.

Is the Medicine Ball Chest Pass good for beginners?

Yes. The 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 Medicine Ball Chest Pass?

For example the Kneeling 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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