Quick Answer
Repetitive Chest Pass is a beginner plyometrics exercise that targets your chest. It uses a medicine ball. Stand facing wall or partner, feet shoulder-width.
Video Tutorial
How to Perform the Repetitive Chest Pass
- 1
Stand facing wall or partner, feet shoulder-width.
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Hold medicine ball at chest.
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Explosively push ball forward from chest.
- 4
Catch rebound/return pass.
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Immediately absorb and push ball back out again.
- 6
Focus on quick, repetitive pushes.
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Repeat for desired reps or time.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Repetitive Chest Pass isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Repetitive Chest Pass work?
The Repetitive Chest Pass primarily works your chest. Secondary muscles include the abdominals, shoulders and triceps.
What equipment do I need for the Repetitive Chest Pass?
The Repetitive Chest Pass needs a medicine ball. You can perform it at home or at the gym as long as you have what's listed.
Is the Repetitive Chest Pass suitable for beginners?
Yes. The Repetitive Chest Pass is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Repetitive Chest Pass should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Repetitive Chest Pass every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.