Medicine Ball Supine Chest Throw 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Medicine Ball
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Medicine Ball Supine Chest Throw is a dynamic, explosive upper-body exercise that primarily targets the triceps, with secondary emphasis on the chest muscles. Performed lying flat on your back, typically on the floor or a bench, you hold a medicine ball at chest level and powerfully throw it upward using a strong pushing motion. This movement engages multiple joints, making it a compound exercise, and is excellent for developing upper-body power and coordination. Since it involves both arms working together to push the ball, it falls under the Push (Bilateral) force category. Ideal for athletes and anyone looking to enhance upper-body explosiveness, it also helps improve muscle activation and control in a controlled, safe manner.
How to Perform
Lie down on a flat surface, such as the floor or an exercise mat, with your knees comfortably bent and your feet firmly planted.
Hold the medicine ball close to your chest with both hands, elbows bent and pointing slightly outward.
Brace your abdominal muscles to stabilize your core, and ensure your lower back stays in contact with the ground throughout the movement.
Inhale briefly, then as you exhale, explosively push the ball upward in a straight line, extending your arms completely without locking the elbows.
Maintain focus and control as the ball rises, then catch it carefully as it returns, absorbing the impact by slightly bending your elbows.
Without pausing too long, go directly into the next repetition, maintaining a consistent rhythm and full body control.
Continue the movement for your chosen number of reps, ensuring you stay engaged through your core and avoid arching your back.
For added safety, choose a medicine ball that is soft and appropriate for your strength level, and if you're new to this exercise, consider having a partner or trainer assist you during the throw and catch.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Lie flat on your back with knees bent and feet flat on the floor for stability.
Hold the medicine ball close to your chest with both hands, elbows tucked slightly in.
Engage your core and press your lower back into the ground to protect your spine.
Use a controlled breath—inhale before the throw and exhale as you push.
Explosively throw the ball straight up by extending your arms forcefully.
Focus on driving the movement through your triceps while keeping your shoulders stable.
Catch the ball softly by bending your elbows to absorb the impact.
Keep your eyes on the ball throughout the throw and catch phase for safety.
Avoid arching your back or letting your feet lift off the floor during the exercise.
Perform reps with smooth, controlled power and consistent form for best results.
How Not to Perform
Do not arch your lower back — this can strain your spine and shift focus away from the target muscles.
Avoid flaring your elbows too wide — it reduces triceps engagement and puts stress on your shoulder joints.
Do not use a medicine ball that's too heavy — it compromises form and increases injury risk, especially during the catch.
Don’t let your feet lift off the floor — this destabilizes your base and wastes energy needed for the throw.
Never hold your breath — it can increase blood pressure and reduce core stability; use a strong exhale on each throw.
Don’t throw the ball in an uncontrolled direction — always push straight up to maintain proper alignment and muscle targeting.
Do not lock out your elbows harshly — this can strain the joint; extend fully but under control.
Avoid letting the ball slam into your chest on the return — absorb the catch with bent elbows to protect your joints.
Do not rush through the reps — fast, sloppy reps reduce muscle activation and increase injury risk.
Don’t forget to engage your core — a disengaged core leads to instability and shifts focus away from the upper body muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
