Quick Answer
Medicine Ball Chest Throw is a beginner plyometrics exercise that targets your chest and triceps. It uses a medicine ball. Lie back, knees bent, feet flat.
Video Tutorial
How to Perform the Medicine Ball Chest Throw
- 1
Lie back, knees bent, feet flat.
- 2
Hold med ball at chest.
- 3
Explosively press ball straight up.
- 4
Catch ball.
- 5
Repeat.
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 Medicine Ball Chest Throw 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 Medicine Ball Chest Throw work?
The Medicine Ball Chest Throw primarily works your chest and triceps. Secondary muscles include the shoulders and core.
What equipment do I need for the Medicine Ball Chest Throw?
The Medicine Ball Chest Throw needs a medicine ball. You can perform it at home or at the gym as long as you have what's listed.
Is the Medicine Ball Chest Throw suitable for beginners?
Yes. The Medicine Ball Chest Throw 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 Medicine Ball Chest Throw 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 Medicine Ball Chest Throw every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest and triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.