Medicine-Ball Against-Wall Chest Pass
Power up your chest with Medicine-Ball Against-Wall Chest Pass! Build strength and explosive power with this dynamic exercise.
The Medicine-Ball Against-Wall Chest Pass is a compound exercise that mainly works the chest and triceps, with help from the core. You'll need: medicine ball.
Required Equipment
Medicine-Ball Against-Wall Chest Pass Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Obliques
Medicine-Ball Against-Wall Chest Pass Variations and Alternatives
How to do the Medicine-Ball Against-Wall Chest Pass
Stand facing a solid wall with your feet shoulder-width apart.
Hold a medicine ball with both hands at chest level, elbows bent and tucked in close to your body.
Begin the movement by slightly bending your knees and then explosively extending your legs and arms to throw the ball against the wall.
Catch the ball on the rebound with both hands, and as you catch, move into a semi-squat position to absorb the force.
Immediately pass the ball back to the wall in a quick, explosive motion.
Continue this movement for the desired number of repetitions before taking a break.
Make sure to select a weight for the medicine ball that allows you to perform the pass explosively while still maintaining proper form and control. Adjust your distance from the wall depending on the rebound of the ball. Always ensure the wall’s surface can withstand the impact of the medicine ball.
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Medicine-Ball Against-Wall Chest Pass FAQs
What muscles does the Medicine-Ball Against-Wall Chest Pass work?
The Medicine-Ball Against-Wall Chest Pass mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Medicine-Ball Against-Wall Chest Pass?
Medicine ball.
Is the Medicine-Ball Against-Wall Chest Pass a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Medicine-Ball Against-Wall Chest Pass go on?
It belongs on push day in a push/pull/legs routine.
What are some Medicine-Ball Against-Wall Chest Pass variations and alternatives?
Similar exercises include the Behind-Head Ball Slam, Medicine-Ball Overhead Catch & Throw, Medicine-Ball Close-Grip Push-Up and Medicine-Ball Overhead Throw.
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