Chest · Compound movement
Medicine Ball Chest Pass
A compound exercise that targets the chest with secondary work in triceps, shoulders. Performed with bodyweight.
Primary muscle
Chest
Secondary muscles
Triceps, Shoulders
Equipment
Bodyweight
Difficulty
Advanced
How to perform the Medicine Ball Chest Pass
- Stand facing a solid wall or a partner a few feet away, holding a medicine ball at chest height with both hands.
- Load the ball briefly toward the chest, keeping the elbows in and the core braced.
- Explosively press and throw the ball straight forward, extending the arms fully like the top of a bench press.
- Catch the return at the chest and absorb it by letting the elbows bend, then reset and throw again, chasing speed on every rep.
Suggested working range: 3–6 reps. Default progression: manual.
Common mistakes
- •Pressing the ball out slowly like a strength rep instead of throwing it explosively for speed.
- •Flaring the elbows wide rather than keeping them in behind the ball for a strong straight-line press.
- •Catching the return on stiff arms instead of letting the elbows bend to absorb the incoming ball.
- •Using a ball so heavy that the throw slows down, defeating the whole point of a speed drill.
Variations & alternatives
Swap in a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Medicine Ball Chest Pass fits naturally into hypertrophy and strength splits that prioritize chest volume.
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