Medicine-Ball Supine Chest Throw
Explosively build chest strength! Lie down, throw up, catch, repeat. A fun, full-body workout using a medicine ball.
The Medicine-Ball Supine Chest Throw is a compound exercise that mainly works the chest and shoulders, with help from the triceps and core. You'll need: medicine ball.
Required Equipment
Medicine-Ball Supine Chest Throw Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Medicine-Ball Supine Chest Throw Variations and Alternatives
How to do the Medicine-Ball Supine Chest Throw
Select a medicine ball of appropriate weight for your fitness level.
Lie on your back on the floor with your knees bent and feet flat.
Hold the medicine ball with both hands in front of your chest, elbows slightly bent.
Engage your core and keep your lower back in contact with the floor throughout the exercise.
Explosively push the medicine ball upwards and away from your chest as if you were performing a chest pass in basketball.
Release the ball at the peak of your throw, directing it vertically upwards.
Catch the medicine ball as it comes back down, absorbing the impact with your arms and chest.
Lower the ball back to the starting position and immediately prepare for the next repetition.
Perform the desired number of repetitions and sets.
Safety and Tips: - Make sure you have enough space above you to safely throw the medicine ball without hitting anything. - Start with a lighter ball until you're comfortable with the movement and can control the ball safely. - Always use a medicine ball that is designed to be thrown and is in good condition to avoid injury. - Use a spotter if you are using heavier balls or are new to the exercise. - Stop the exercise if you feel any pain or discomfort.
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Medicine-Ball Supine Chest Throw FAQs
What muscles does the Medicine-Ball Supine Chest Throw work?
The Medicine-Ball Supine Chest Throw mainly works the chest and shoulders, with help from the triceps and core. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Medicine-Ball Supine Chest Throw?
Medicine ball.
Is the Medicine-Ball Supine Chest Throw 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 Supine Chest Throw go on?
It belongs on push day in a push/pull/legs routine.
What are some Medicine-Ball Supine Chest Throw variations and alternatives?
Similar exercises include the Behind-Head Ball Slam, Medicine-Ball Crunch, Alternating Medicine-Ball V-Up and Medicine-Ball Overhead Catch & Throw.
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